For people totally new to working out:

Cardio should be performed on an every other day basis to prevent overuse injuries to muscles, bones, tendons, ligaments, etc

Yeah, gonna have to go with rich on the carbs. Plus the sample diet you recommended was only 2170 cals. Starting off on a cut that seems pretty low. but i guess that depends on ones BMR. I kept low GI carbs all throughout the day on my cut, including pwo, (i'm a lil carb sensitive)... Body weight at the start of my cut was 220lbs and I cut to 195, 5% bodyfat a week out from the show.. That was last year.. I'm weighing 236 this year, getting ready for a powerlifting comp for my school, then i'll start cutting mid november for a BB show in march. WINTER CUT SUCKS!

Yeah, I very much DISAGREE w/ the carb recommendation. That makes two of us, both of whom have been ripped & shredded.

How many carbs are in an average sweet potato, anybody know?

I workout very early in the morning. How would the Meal/Wourkout layout end up like?

Re read this again.

Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts

If you train in the morning then have your pre shake and post shake and then breakfast in that order, no big deal. It's easily adjustable

hey y'll do u have a advice for some one that has 28% body fat and wants to get down to 6% any good advice would be help full.


Picture edited. Let's keep it on topic.


This post has been edited by GuardDog on Oct 8 2005, 08:40 PM

hey, great post. I try to always keep my diet clean, and have been progressing. I came down from around 18% BF to 12% from 205 to now 189 lbs. I had the greatest success when i started eating whole foods and completely cut out my shakes. The prob is that now i get extremely sore after my workouts because it is impossible for me to have 6 whole food meals prepared for the day, so im now down to around 4 meals and my protein is slacking. I know that shakes and dairy make your skin thick because of the food allergies and inability to digest dairy; now im scared to take protein shakes. What do you think i should do about food to keep my protein up and keep eating the 6 meals a day. Cooking fish and chicken is and eggwhites is getting way too expensive, considering i try to do mostly organic food while trying to cut down. Im thinking about trying an egg protein powder w no dairy. Whats your input on this whole deal?

There are plenty of lactose free protein products. Check out Beverly's Muscle Provider and Primaforce's Substance WPI off the top of my head. Nothing wrong with going with supplements if on the go.

I and many others use Bev's MP all the way until showtime, so that could be a good MRP. It has egg in it too. Check it out. Chocolate is the bomb!

haha, its funny u say that because i actually take beverly's muscle provider. The reason i stopped is because is because i wanted to just rid my body of toxins, get my skin thinner and my blood and liver detoxed. i will however tho, take Beverly's MP, it must be good if you guys are using all the way down to contest. thanx again.

post workout shake question...

40-60 grams whey and double that in malto/dextrose in a 50/50 combo?

thats like somewhere between 600-700 calories after your workout

is it supposed to be that high? i guess thats a stupid question cuz i can probably make an educated guess as to why... but if your eating like 2200 calories a day thats like a third of your daily caloric intake in one meal

should I chug that shit or sip it over like an hour or two or three

I got my dextrose and maltodextrin in the mail today... i hope i dont vomit... i havent eaten over 500 calories in any one meal for like a month now

Depending on your caloric intake and your tolerance to carbs you may just want to go to a 1:1 ratio.

I have an offset schedule. my morning starts around 12-1 pm and my day ends between 4-5 am,. how should i treat my eating habbits? when should i cut out fast release carbs?

Hey drx do you know if its possible to hit ketosis while eating products have have low net carbs??

No doing the net carb thing.

So does that mean I should stop putting olive oil in my PWO shake thats got 35g dex and 35g malto in it?

I dont know what else to do about the foaming, since I blend it.

Yes, put it in your pre shake.

Its not that I essentially want the olive oil, I just dont know how else to keep my shake from getting foamy. Even using pulse theres too much foam to fit in my shaker cup...

Don't use a blender. Just shake it, then it won't get foamy.

Okay guys.....need some help here. I'm 6'5 and i weigh 255. I know cardio is a must here, been working out solidly 4 days a week with 3 days of cardio totalling about 5-6 hours of cardio and 6-7 hours of lifting, legs twice a week focussing on squats and a sumo deadlift day, chest and arms day where i focus on diff types of curls and bench with enough workouts to max me out for the day, and a neck and shoulders day focussing on military press and rows with shrugs along with enough to max me out once again. My problem is that i need to cut about 30 lbs but keep the muscle and if possible gain some. I don't have the greatest knees so running is kind of questionable even though i do a couple times a week. I understand that i need to step up in cardio before i should proceed to heavy lifting. My diet consists of mostly noodles or high fiber/protein cereal in the morning with skim milk, protein shake around noon, workout around 430, shake immediately after, then maybe a peanut butter half sandwich on whole wheat at 7ish. I really need some suggestions on how to cut this weight fast (like in 1 1/2-2 months max). Suggestions would be greatly appreciated.