I am starting my cut in the next few days having gradually lowered my calories recently.
The plan is to pretty much do what I did before as it worked but this time go a bit further with it. The eventual goal is 7 - 8% BF. I don't plan to weigh myself religiously, I am going to rely on the mirror to judge my body composition with the odd weigh in.
Training wise I will be following the same 4 day split (chest/back/legs/shoulders) and will be lifting in the 8-10 range for 3/4 sets per exercise. Followed by some lighter sets and higher reps such as flyes, cable cross overs etc.
I will follow each weight session with a HIIT interval workout. I am also going to add a couple of steady state runs into the mix. Probably in the mornings on an empty stomach (which should help towards the GNR again).
I am also going to increase non-active exercise like walking more, taking stairs wondering around the office etc.
Diet is the main part of success here. I am thinking along the lines of:
Wake: Whey & water
Breakfast: Finding it hard to eat too much in the morning so I will make up some protein style bars out of peanut butter, oats and honet for the morning. I will also have 1 or 2 pieces of fruit.
Mid morning: Whey
Lunch: Will be either salads or sandwiches with a good source of protein and low carbs. With plenty of veg.
Pre WO: Protein and BCAA's
Post WO: Protein & carb shake, BCAA's.
Dinner: Lean meat, loads of veg (and pasta/rice etc if it is a WO day)
No eating too late at night and will stay plenty hydrated.
I will be supplementing with CLA (mine contains Guarana and Green Tea extract). I tend to use lots of protein shakes but it is out of convenience rather than anything.
The initial plan is to run for 8 weeks or so. That will increase or decrease depending on results. Hopefully decrease.
Forgot to mention, I will be chucking in one or 2 higher carb 're-fuelling' days a week to keep my metabolism reving and to stop me from going insane. These will most likely be the weekend as I find it easier to stick to low cals at work.
And, that is a hell of a lot of protein shakes to be necking!
Thought I will watch in earnest, as whatever you do does seem to work.... :)
Branch Chain Amino Acids. The help protein synthesis.
It is. The idea being keep protein high to fend off catabolism and create a calorie defecit from fats and carbs. It does work. It'll probably work with less protein too!
I still don't udnerstand why you need BCAAs on top of protein - are they more prevalent in muscle than in other tissue? How much is all that costing ya?
I still don't udnerstand why you need BCAAs on top of protein - are they more prevalent in muscle than in other tissue? How much is all that costing ya?
btw, Phoe, I called in at that place I was telling you about the other day. Their stuff seems pretty cheap, and loads of variety and they know their stuff. Think they do mail order, but not sure if they have a website...
btw, Phoe, I called in at that place I was telling you about the other day. Their stuff seems pretty cheap, and loads of variety and they know their stuff. Think they do mail order, but not sure if they have a website...
