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Cardio, Losing Fat & Cutting Down Cardiovascular exercise, high intensity interval training, and exercise routines to burn excess fat. Helpful diet tips for looking your leanest.


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Default Diet Ideas and Plans - 08-04-2011, 09:58 AM

Low Intensity cardio or High Intensity cardio, and why and how often?
Low carbs or high Carbs, and why?
Low calories and high calories, and why?
These are some of the questions I would love to see answers for. I want to see your best advice. Lets have a thread here that people can reference for some really good dieting tips. IPYU wants to know... what is your best diet plan and why?


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Default 08-04-2011, 10:08 AM

Hey Tim are you running a log?


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Default 08-04-2011, 10:21 AM

@ Emeka-
Not yet. Might be soon though. I am 12.5 weeks out from 3 natural shows. All pro qualifiers.


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Default 08-04-2011, 02:48 PM

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Originally Posted by TimM View Post
@ Emeka-
Not yet. Might be soon though. I am 12.5 weeks out from 3 natural shows. All pro qualifiers.
oh wow! let's get ready to dial in!

Is that avatar pic how you looked after that keto diet? You look good, no homo.

My prep is pretty simple, i use the carb loading approach. I'm going to share with you guys because i love you guys and want to see yall bringing in the trophies

- 5 low days of 140g, 2 high days of 300-350g
- Protein in consistent @ 250. Sometimes i may drop it on high days to 210
- Fats are 40g/day
- Sodium 2g/day

I don't count calories because they are the least of all the nutrients above.

mon - legs / high day
tues - chest / low day
wed - off or arms n abs and HIIT/ low day
thurs - legs (ham heavy)/ high day
friday - Back / low day
sat - Delts n arms/polish and HIIT/ low day
sun - Off/ lowest day (maybe 130g)

Training is 12-15 reps on all body parts except legs. Leg training is 15-puke. lol. Here's a little nugget that was passed on to me by an old school BBer who finished 2nd in his class in masters. When training legs, hit your iso exercises first. Leg ext, lunges, leg ups, 1/4 reps, etc. This way blood gets into those hard to reach areas of the quads before you jam blood in there from compound movements. I am a testimony to this. Made leaps and bounds in about a 2 month, 8 wk, time span. Separation set in and allowed me to be set apart from 1/2 of my competition.

Work my way up the cardio chain. Start with 1 30min session, then 2, then 1 30min and 1 45min session. I peak my cardio at about 6wks from show day at 2 50min sessions per day. I dial in like that until peak week.

I've done both fasted cardio and non fasted. Fasted works for me but to each his/her own.

Few S/N's:
- No cheat meals for me. Rather wait on my high day.
- Sauna usuage is good from wk 4 on
- GOOD supps are important. Come get you fix!
- Posing is just as important as anything else
- SACRIFICE because there is no such thing as a smooth prep. There will be bumps in the road. Sacrifice will help you over them.

I think that covers it...


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Default 08-04-2011, 10:42 AM

Here is my game plan for my 3 Natural shows coming up.
Last year I decided for the first time to do a KETO diet with low intensity cardio. I WILL NEVER EVER DO THAT AGAIN! Had no energy for my workouts. Since fats do not directly impact your thyroid or metabolism, my metabolism when down the tubes. The cardio I was doing probably made me hold fat. It was long distance (1 hour) walking in "fat burn" mode. My body was holding "energy" to perform that type of cardio.
About 6 weeks out decided to change everything and the fat starting melting off very quickly! Here is what I did, and what I am doing this year.
1. High Intensity Cardio with intervals forced my metabolism to go very high
2. Upped my carbs to around 200-350 grams. Carbs keep your metabolism running, plus guess what you are burning if you do H.I.T. when you have no carbs in your system?
3. Did H.I.T to burn stomach fat
4. Keep my fat very very low. Alot of people eat healthy fats when dieting. For me, especially being natural, it just doesn't work. I have enough to burn without adding more.
5. I keep my calories low and protein very high. I still believe that you are still growing muscle during precontest
6. Nutrient timing. This is critical to me. CRITICAL. High glycemic carbs with whey right when I wake up, and right when I am done with not only workouts but H.I.T.
7. Refeed cheat meal. Notice I did not simply put "cheat day" but rather cheat meal. To boost my metabolism and for a once a week cheat I eat a huge salad with fat free dressing and 2-3.5 cups of fat free frozen yogurt. (Don't hate..lol) The fiber in the salad should slow down the absorption of the sugars.
8. Count, weigh, and maintain all the numbers. Calories, carbs, protein, fat-everything. What helps me is I eat the same thing every single day.
There is a lot more like using cinnamon, and fat bruners and stuff like that but here is a rough outline of what I do. I really hope it helps someone.


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Last edited by TimM; 08-04-2011 at 10:48 AM.
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Default 08-04-2011, 10:43 AM

This is just an observance type of opinion, but I don't think I'm way off...if at all. I really dislike the Keto diet especially for non-anabolic users because carbs are essential in the muscle building process and go hand in hand with protein to keep you moving forward.

I know that's not directly what you asked for, but loosely related...maybe


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Default 08-04-2011, 10:44 AM

LOL! Funny, you posted that about Keto...while I was still typing.


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Default 08-04-2011, 10:55 AM

agreed. Especially for naturals.


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Default 08-05-2011, 09:38 AM

Emeka,
That is exactly the type of post I like to see!
Funny I notice that you have HIGH carbs on both leg days! Prob a good idea huh?
These questions are not only for me but for others to learn from as well.
1. Are you doing cardio daily? If not how many days a week?
2. How do you feel on low carb days
3. Where do your fats comes from?
4. Where does your protein come from?
5. What motivates you to train like this?


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Default 08-05-2011, 09:52 AM

Good thread Tim and great points Mek. I think most of us simply canít follow a plan no matter how good it is.

Good stuff here
Few S/N's:
- No cheat meals for me. Rather wait on my high day.
- Sauna usuage is good from wk 4 on
- GOOD supps are important. Come get you fix!
- Posing is just as important as anything else
- SACRIFICE because there is no such thing as a smooth prep. There will be bumps in the road. Sacrifice will help you over them.

Sacrifice thatís why so few people are built like you Mek!!!

You can count calories until your eyeballs fall out butÖ.
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sweat
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Separate the best from the rest


The mind and the body are interrelated: what you do to one necessarily effects the other. There must be a balance between the two. If your body is strong but your mind is weak, you are a powerful instrument with no direction; such an instrument rarely produces good. If your mind is strong but your body is weak, then you may be filled with purpose and good intentions but have no strength necessary to act on your impulses. You must strengthen your mind to control your body; and strengthen your body so you can always follow the good directions of your mind.
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Default 08-05-2011, 11:22 AM

Blood, sweat, tears, and hunger pains :P
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Default 08-05-2011, 11:37 AM

Hunger pains are the worst by far....the other stuff heals and dries up


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Default 08-05-2011, 02:27 PM

Hunger pains! What a worthy adversary. That is when you have done cardio in the morning and a leg workout at night, and you wake up in the middle of the night cause your body is screaming for nourishment, and you can't sleep!!!
I tell you what though, I drink alot of fizzy diet soda and eat a ton of sauerkraut and pickles to fill me up! Caffeine helps to ward off hunger too!


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Default 08-05-2011, 03:35 PM

Quote:
Originally Posted by TimM View Post
Hunger pains! What a worthy adversary. That is when you have done cardio in the morning and a leg workout at night, and you wake up in the middle of the night cause your body is screaming for nourishment, and you can't sleep!!!
I tell you what though, I drink alot of fizzy diet soda and eat a ton of sauerkraut and pickles to fill me up! Caffeine helps to ward off hunger too!

Are you pregnant? LOL! WTH? I can't imagine anything pickled in the middle of the night other than my brain when it's party time.


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Default 08-05-2011, 02:42 PM

sauerkraut and pickles???? wth?


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Default 08-05-2011, 03:45 PM

I was thinking the exact same thing....damn LOL


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Default 08-07-2011, 06:16 PM

I'll have pickles every now and then late at night. Tasty and low on cals!
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Default 08-07-2011, 06:45 PM

Pickles are good....but sauerkraut??? Not so sure that is on the snack list around most cribs....lmao


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Default 08-08-2011, 01:06 AM

Quote:
Originally Posted by TimM View Post
Emeka,
That is exactly the type of post I like to see!
Funny I notice that you have HIGH carbs on both leg days! Prob a good idea huh?
These questions are not only for me but for others to learn from as well.
1. Are you doing cardio daily? If not how many days a week?
2. How do you feel on low carb days
3. Where do your fats comes from?
4. Where does your protein come from?
5. What motivates you to train like this?
lol, yeah Tim need that boost on leg day. Legs are most important to me, never seen i guy take a show whose legs weren't great.

1. Not quite, cardio 6 days/wk. Off on Sunday.
2. The 1st low carb day is not bad. Guess i'm still high from the hig carb day. lol, but that second day is a little rough. I usually eat my preworkout meal at 4 and i train at 5:30. On my low carb day my preworkout meal consist of about 30-40 carbs which combined with a decent preworkout gets me through a tough workout.
3. My fats come from peanuts, natty peanut butter, almonds, walnuts, and fish oils.
4. My protein comes from chicken breast, fish, tuna, egg whites, whey, casein, and lentils.
5. My motivation is my dream. Although when you dream you don't dream about the grind that it takes to live your dream but if it is truly your dream you accept whatever it takes to live it. I look at each rep as 1 rep closer, each set is one set closer, each cardio session is one session closer, etc. You might see me posting the term "Down Payment" thats because one day all those down payments are going to add up and i'm going to need them to cash in on something huge or large in my bbing career.

Quote:
Originally Posted by kickboy View Post
Good thread Tim and great points Mek. I think most of us simply canít follow a plan no matter how good it is.

Good stuff here
Few S/N's:
- No cheat meals for me. Rather wait on my high day.
- Sauna usuage is good from wk 4 on
- GOOD supps are important. Come get you fix!
- Posing is just as important as anything else
- SACRIFICE because there is no such thing as a smooth prep. There will be bumps in the road. Sacrifice will help you over them.

Sacrifice thatís why so few people are built like you Mek!!!

You can count calories until your eyeballs fall out butÖ.
blood
sweat
tears
Separate the best from the rest
Nicely put KB!


Emeka "The MeNAcE"Okammor

Visit me at www.EmekaOkammor.com

Philippians 4:13
"I can do all things through Christ which strengtheneth me."

Luke 1:37
"For with God nothing shall be impossible."

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Default 08-08-2011, 10:26 AM

Sauerkraut and pickles???? So very glad you asked!!!!!!!!
Do you know how many pickles and sauerkraut your would have to eat to get 50 calories? you got it....tons!! These two things are very filling and have such little calorie content. Perfect thing to eat at night when you are starving but cant go over calories!
@Emeka, thanks for answering the questions?
Anybody else have something unique they do to lose fat??


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