Tuesday, August 24, 2010

Day 9 of 112 + the weekend... plus some diet advice...

so saturday i did arms, and cardio... not a bad day, kind of bland, could have been better. had to rush cause i had family obligations that day so the workout suffered a little bit... sunday i did cardio with my wife, then rested the rest of the day... monday i did a medium chest day, and some abs and cardio... the reason i did a medium weight chest day is because i work chest twice a week, so one day i work it medium, then the other i hit it heavy and hard... today i worked back, and i hit back hard, because my goal for back is the wider the better, so i think of my back as a giant brick wall when im working it... heavy lat pull downs, heavy seated rows, barbell rows, dumbbell rows, cable pull downs, and machine pullovers to the total of 30- 35 sets... now im tired... today i want to  break down dieting a bit...
the hard part about dedicating yourself to a 16 week prep, is you have to schedule your life around your workouts and your diet, and not vice versa... see to the normal dieter small things like where your eating out, when your eating, or how long your in the gym doesnt matter as much. but to someone trying to grow and lose body fat at the same time, and prep for a lifestyle, its a huge deal... one missed meal, or one missed workout means a lot to a bodybuilder...
bodybuilder, thats what im working towards, thats my goal... so i count every calorie, every condiment, and every second im in the gym... every workout... right now my short term goal is to build muscle and burn fat, so for the fist 4 weeks of my 16 week diet ill eat just enough calories to build muscle, ill try to hit maintenance calories perfectly, or just a bit above... then 12 weeks out ill start carb cycling moderately, around 180- 200 grams of carbs a day  monday and tuesday, then wednesday ill drop carbs almost completely all except breakfast... thursday ill put them back moderately, friday ill drop them again... and saturday and sunday ill carb up to around 350-400 grams a day, to boost metabolism... and depending on how i feel i look ill cycle all the way to 4 weeks out... then at 4 weeks out if i feel the cycling is burning enough body fat ill keep cycling, and just boost up the cardio... but if i feel its not ill drop carbs to 150 grams a day monday through wednesday, thursday ill carb up to 300 grams, then friday and saturday back to 150 grams a day, and sunday ill carb up to 300- 350 grams... keep in mind during all this carb cycling im keeping my protein intake to around 350- 400 grams a day...
the reason for keeping the protein so high is because protein is the only macro-nutrient used to build muscle... if your not getting enough carbs or fat to burn for energy then your body is gonna burn muscle and body fat so to combat your body from burning muscle you eat plenty of protein to keep building muscle while your body burns body fat for energy while your cycling your carbs between high and low...

ill break down macro-nutrients and their purpose real quick..
protein is used to build muscle, if your muscles are in an anabolic state then the protein that your are eating is breaking down and building muscle, making the muscle stronger and making the muscle bigger... not every gram is gonna be used, some will be wasted and flushed away it sucks but its just how it works... thats why we eat so much more protein than the normal person, to build as much muscle as possible...
carbs and fat like i said before are used as the bodys energy source to push you through your day, or your workout... there are simple carbs which digest fast, pretty much too fast to be used as good energy so you dont want those most of the time, however they are good within 45 minutes to an hour post workout to shuttle the nutrients into your muscle as they are trying to heal... the bad thing is most of the day and or in most people these simple carbs will store as fat... carbs such as sugar, white potatoes or pasta and so on and so on... so for the most part you want to opt for the more COMPLEX carbs such as oatmeal, whole wheat, sweet potatoes, brown rice, and so on... these carbs are of much better quality, they break down much slower and are used for good ole sustained energy... and arent as quick to store as fat, if you are active these carbs will most likely be burned and will help your metabolism because it takes more energy to break them down...
fat on the other hand is far more touchy, you want some for energy, but you dont want alot because most people are fat sensitive and wont burn it as well, but its also a tricky situation cause if your carbs are low and your eating good fats like mono or polyunsaturated fats then you can get away with it, and even some saturated fats, because those fats in moderation will boost your testosterone production which will BUILD MORE MUSCLE AND BURN MORE FAT, and isnt that the goal after all... but im not gonna go too in depth and confuse you, which i probably already have so ill stray for a moment again...

see in the late 70's and 80's some genius decided that fat was the enemy, because after all fat is what we dont want to be... so they told everyone dont eat fat, eat carbs not fat... well what these people didnt explain to you is if your sedentary and your eating only carbs then your storing fat all day and your not building nothing... plus they told you to cut meals, so we ate 1 to 2 meals a day and starved all day, while our bodys were storing all these carbs around our midsections... sounds awesome huh, cause the less you eat the more fat you burn right... WRONG... the less you eat the more muscle you burn, and MUSCLE IS YOUR METABOLISM... so while your body is burning your precious muscle, its storing all the carbs your eating as fat, and did you know that if you dont eat you can still store fat to an extent... if your body doesnt get around 1200 calories a day then your body stores all that you have ate as fat, and also every 3 and a half to 4 hours your body starts to think your gonna starve it so it once again stores fat... so thats why we should eat smaller meals every 3 hours... cause the more you eat in moderation the faster your metabolism is gonna be... keep in mind i say moderation, your body needs a certain amount of calories a day to function properly and if you eat just under that number then your burning bodyfat for energy...
so thats partly the reason we have a country full of over weight people right now, because we were given the wrong information on how to lose weight...
so in short if you want to lose weight, you have to eat, its as simple as that... if you starve yourself you lose weight but youll lose the wrong kind of weight and you wont keep it off... and if you do your doing it the unhealthy way and sooner or later your body will let you know...
ok i think ive ranted enough for tonight... tomorrow ill break down my workout regimen and body part split...
thank you...

2 comments:

  1. Thank you for this one!! They wonder why everybody is so fat even with the availability of all the low-fat foods available. It's because they are all still highly processed carbs of no nutritional value!! I'm gonna eat the lowfat cookie, because that's better. No, it's not! Dummies. Oh, and everybody always makes fun of me because I eat all the time (every few hours). I try to explain it to them, but nobody understands, lol.

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  2. i just now saw this, im a little late...

    im glad someone understands...

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