Craziest diet results ever

[res]

Your diet doesnt look too bad. I would say 1400-1600 calories per day. Bring carbs up to around 50g, 200-250g protein and the rest being fat, which should end up being right around 40g. Have a 24-30 hour refeed once a week with VERY high carbs, moderate protein and the same 40g fat and youll be good to go.

Does is matter if the carbs are from sugar or not. Can I drink tons of skim milk? I guess pasta, bread, rice that type of thing. Any other fat free carbs that you can suggest to eat up some calories?

What kind of fat loss % should I be looking at if I follow this? I am doing the split body workout Mon and Tues and full body on Friday. With 30-45 minutes of cardio on Wed and Thurs and Sunday.

 

[thick]

Stay away from the sugar and make sure you are getting carbs post w/o. Milk makes some appear "soft" but I would still drink it. You can also get your carbs from the good cereals. Bread, keep with the grainy, chunky wheat bread.

Does is matter if the carbs are from sugar or not. Can I drink tons of skim milk? I guess pasta, bread, rice that type of thing. Any other fat free carbs that you can suggest to eat up some calories?

What kind of fat loss % should I be looking at if I follow this? I am doing the split body workout Mon and Tues and full body on Friday. With 30-45 minutes of cardio on Wed and Thurs and Sunday.

 

[Bob Smith]

Does is matter if the carbs are from sugar or not. Can I drink tons of skim milk? I guess pasta, bread, rice that type of thing. Any other fat free carbs that you can suggest to eat up some calories?

What kind of fat loss % should I be looking at if I follow this? I am doing the split body workout Mon and Tues and full body on Friday. With 30-45 minutes of cardio on Wed and Thurs and Sunday.

Carb source is a concern. You will want to stay away from fructose and corn syrup as much as possible. I use powdered Gatorade (not the pre-mixed kind!) and bagels as refeed mainstays. The bagels have 1-2g fat each and Gatorade is fat free. I also use Barilla pasta with some homemade fat-free sauce that Jewel is so kind enough to make for me.

I would switch your workouts around a little bit. Use Monday and Tuesday for full body high rep sets. Then use Friday for a 5x5 program.

 

[Bob Smith]

I dont normally use milk, I Dont feel that its a good product for me to refeed on. It doesnt seem to work nearly as well as normal carb-based foods. Candy can work if its not from corn syrup or fructose.

For bread, I use a high-end 12 grain. THe good stuff thats like $3 a loaf.

 

[res]

Carb source is a concern. You will want to stay away from fructose and corn syrup as much as possible. I use powdered Gatorade (not the pre-mixed kind!) and bagels as refeed mainstays. The bagels have 1-2g fat each and Gatorade is fat free. I also use Barilla pasta with some homemade fat-free sauce that Jewel is so kind enough to make for me.

I would switch your workouts around a little bit. Use Monday and Tuesday for full body high rep sets. Then use Friday for a 5x5 program.

what is a 5x5 program? 5 sets of 5 reps for each body part? sorry if that is a dumb question.

so powder gatorade, bagels, pasta, whole wheat breads. i have to have some milk and low fat nilla wafers. love those little things.

any other bits of advice? What type of %bf loss should i see in 6-8 weeks?

 

[Bob Smith]

You should be able to achieve 1.25-1.5 pounds of fat loss per week, or about 10-12 over the 6-8 weeks.

5x5 is 5 sets of 5 reps per bodypart. I use 3 sets of 5 reps for delts and arms.

 

[Grizzly]

Per bodypart? Don't you mean per exercise? In many cases, it's 5X5 on the "big three" and then a couple additional exercises thrown in at like 3X10

 

[Bob Smith]

For the end of week workout (Thursday for me), its 5x5 per bodypart. Now that Im back to a public gym, I might do 5x5 and then 2x5 on a 2nd movement. Havent decided yet.

 

[res]

For the end of week workout (Thursday for me), its 5x5 per bodypart. Now that Im back to a public gym, I might do 5x5 and then 2x5 on a 2nd movement. Havent decided yet.

so powdered gatorade is okay? i thought that was all sugar water. on my wed/thurs days, how much cardio should i be doing? i feel like doing nothing, but getting bf checked tomorrow and i think it has dropped a good bit. hopefully that will keep me motivated. what about sundays diet? what should i eat? keep in mind i'm not doing any lifting or cardio.

 

[Bob Smith]

No lifting or cardio at all during the week? Then you shouldnt do a refeed either.

 

[thick]

earlier he said cardio on wed. thurs and sunday

No lifting or cardio at all during the week? Then you shouldnt do a refeed either.

 

[Bob Smith]

I still wouldnt do a refeed, it'll end up putting more fat on him due to overall inactivity. Throw in 3-5 lifting workouts per week and a refeed would be perfect.

 

[res]

earlier he said cardio on wed. thurs and sunday

Lifting on Mon and Tues. Then cardio Wed and Thurs. Full body workout on Fri. Refeed Fri afternoon and Sat then cardio on Sunday. Just got back from Thurs cardio. There were big fat asses and little girls able to do more cardio than I was. Not good fro my ego. Just worried I am maybe doing too much cardio or not eating enough. But whole goal is to drop bf% so maybe it's okay to get the shakes during the week.

 

[Bob Smith]

Ok, 3 lifting days and 3 days of cardio. A refeed is warranted.

How long are your cardio sessions? Do you do long boring cardio or intervals?

 

[res]

Ok, 3 lifting days and 3 days of cardio. A refeed is warranted.

How long are your cardio sessions? Do you do long boring cardio or intervals?

Sunday is 45 minutes no intervals. Wed and Thurs I do any many intervals as I can and then set it at a decent pace so i get to 35-40 minutes overall.