NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[camaroitalia]

Great post! very informational!
With this "Your body cannot normally handle more than 25-40g of protein at a time".
Basically saying if i were to drink protein shakes, not to do two scoops of whey after a workout but one earlier then one after?

Whats your opinion on drinking a protein shake in the morning after waking up and doing some cardio on an empty stomach?

[CFD]

Originally Posted by jsharp

ok looking over the menus I have a couple of questions. When is the best time to work in fruits and dairy? Didnt really see a good way to figure that out. Also as far as the eggs go can I just boil eggs and take out the center and eat the white? If so how many of those can I eat in one meal? With my meats like my sirloin and chicken and shrip is it oke to eat some heinz, a1 or ****tail sauce with it if I use it sparing? Is pork chop or pork steak bad?

Fruits and dairy should be limited somewhat. Fruits are a healthy food but they contain high amounts of fructose which is a sugar, although not a processed sugar as far as the body goes, sugar is sugar. Having a couple of pieces of fruit a day is fine but if fat loss is the goal don't over do it.

Where as fruits are a simple carb the general rule is the same as starchy carbs, earlier in the day is better but at some point during the day you need a snack, choose the fruit over a cookie LOL
Dairy products also contain sucralose, another naturally occuring sugar and can actually make you look puffy, dairy also contains saturated fat so when using dairy products try to pick fat free or low fat but again don't over do it.

You should limit eggs to whites and an occassional yoke, here is why

6 whole eggs 450 cals
37.8 g protein
30 g fat

6 egg whites 102 cals
21 g protein
0 fat
The difference is huge, where as we are trying to cut the "bad fats" and counting cals egg whites are clearly a much better choice
I don't mention the colesterol mainly because although eggs have a high colesterol content there is no real scientific proof that dietery colesterol raises the bodies coleterol.

Pork is usually avoided in fat loss diets because of saturated fat content.

Generally speaking sauces should be avoided although I'm not sure whats in Heinz A1, they usually add unecessary cals, sometimes outrageously high and unhealthy ingredients, if you post up the ingredient label I could answer better.

How many eggs you eat in a meal depends on your macronutrient requirements but from what you have posted 5-6 eggs would probabaly do it, if you look at the example I gave above on eggs you will see the break down.

[kalimus]

Originally Posted by camaroitalia

Great post! very informational!
With this "Your body cannot normally handle more than 25-40g of protein at a time".
Basically saying if i were to drink protein shakes, not to do two scoops of whey after a workout but one earlier then one after?

Whats your opinion on drinking a protein shake in the morning after waking up and doing some cardio on an empty stomach?

The amount of protein your body can process depends on you. How big you are has a lot to do with it too My body can process more than some 125 lb girl. I take 40 grams of protein after my workout. I'm 6'2" and currently 184 pounds.

As far as your fasted cardio option... that's completely on you. I absolutely can't function first thing in the morning without any kind of food, which is why i workout in the evenings. However, rather than protein, a good solution that a lot of people use, is get BCAA's (I use USPlabs BCAA), and drink some of that. BCAA (Branched Chain Amino Acid) are zero calorie amino acids. It would help give you a small boost for your cadio, without turning your body's focus towards digesting. The big benefit of cardio in the morning, is that your body has absolutely no (or very very little) stored calories... which means it has to resort to fat burning right away. So if you're going to do it, I would do it before eating.

My personal opinion though, is that fasted cardio is not really a HUGE benefit until you are already fairly low bodyfat, and want an extra edge for your final gains. The other thing too... is are you a guy or girl? The reason I ask, is that when your body doesn't have stored energy, your body will use muscle tissue (in addition to fat) as energy. Guys tend to care a lot more about keeping their muscles and looking lean... where women tend to only want to look "slender". Sorry ladies, I know this isn't truth for ALL of you, but for most it is, no offense to you. If you're a guy, and want to try to hold on to that muscle, my opinion again, is to not continue to do fasted cardio first thing in the AM, or at least very little.

edit: An easy way to figure out protein intake is about 1g/pound for a guy, and about .75/pound for a girl. Add it up. Divide it by 5. Eat that amount every 2.5-3 hours I am 188. 188g / 5 is 37.6g every 2.5-3 hours A little more won't hurt you.

[jsharp]

I do cardio and curcuit both at 5 am on empty stomach. My focus is weightloss and ripped abs with some tone in arms so what do u suggest in this case since my workout includes a little of everything?

[kalimus]

Originally Posted by jsharp

I do cardio and curcuit both at 5 am on empty stomach. My focus is weightloss and ripped abs with some tone in arms so what do u suggest in this case since my workout includes a little of everything?

If you can make it through your training without eating, keep at it I would highly recommend doing your curcuit training before your cardio.

[jsharp]

So can i boil my eggs and eat white only and just trash center? Scrambling egg whites only sounds tuff and timely

[jsharp]

Its a class i go to so i have no control generally we warm up on punching bags with some combos and work in squats and jumping jacks. The we do a round of cardio then curcuit then cardio at the end

[jsharp]

I lost 35lbs in 8 months doing mornings but when i did afternoons i only loose 2-3 in months and it goes up and down plus my energy level sucks in afternoon whereas mornings im energetic until bedtime and sometimes then i have some trouble settling down

[jsharp]

Im not asking for much just some abs like ryan reynolds

[kalimus]

If morning work best for you, I totally understand I can't do mornings, I have no motovation or energy for it. And if you're doing a class, keep it at. 35 over 8 months is pretty good! And yeah, you can boil your eggs and trash the yolk if you like!

[bossbunny]

Originally Posted by jsharp

Im not asking for much just some abs like ryan reynolds

Me too! Preferably his, at my house. Sadly abs are made in the kitchen not in the gym. But it looks like you are getting lots of good information that could get you there.

[CFD]

Originally Posted by camaroitalia

Great post! very informational!
With this "Your body cannot normally handle more than 25-40g of protein at a time".
Basically saying if i were to drink protein shakes, not to do two scoops of whey after a workout but one earlier then one after?

Whats your opinion on drinking a protein shake in the morning after waking up and doing some cardio on an empty stomach?

Kalimus' post is dead on.

The body not utilizing a lot of protein at one sitting is why I say to eat 5-6 meals a day and always eat protein and carbs together. Proteins are the building blocks of your body As I mentioned in an earlier post, your body cannot store protein and in order for the body to synthesize muscle it needs protein, it also needs to be complete proteins( animal not vegetable) with all the essential amino acids. They must all be present at the same time, the body needs the amino acids to break down protein, if they are not present the body will break down it's own protein to supply them and the bodies muscle is made up of protein.

The theory behind cardio on an empty stomach is that after an 8 hr fast while you are sleeping the available glycogen levels are depleted forcing the body to use it's stored glycogen, excess glycogen is stored as fat.

Drinking a protein shake is not cardio on an empty stomach. Drinking a non caloric beverage such as coffee, tea or water is.

Cardio on an empty stomach is debateable.Fat loss is created via caloric deficit, lets say you do 45 min cardio on an empty stomach and burn 600 cals, you still burn the same 600 cals on a full stomach. With that said most professional body builders do early mornning cardio on an empty stomach so there are merits to it. Also early mornning cardio jump starts your metabolism. Myself, if on a cutting diet I do cardio first thing in the am for a couple of reasons, the two mentioned above as well as seperating cardio from weight trainning is a good idea, if you perform the together one or the other will be lacking.

[CFD]

Originally Posted by jsharp

So can i boil my eggs and eat white only and just trash center? Scrambling egg whites only sounds tuff and timely

If you scroll back to post 641 the discussion on preparing meals and boiling eggs has been addressed.

[kalimus]

Originally Posted by CFD

Kalimus' post is dead on.

The body not utilizing a lot of protein at one sitting is why I say to eat 5-6 meals a day and always eat protein and carbs together. Proteins are the building blocks of your body As I mentioned in an earlier post, your body cannot store protein and in order for the body to synthesize muscle it needs protein, it also needs to be complete proteins( animal not vegetable) with all the essential amino acids. They must all be present at the same time, the body needs the amino acids to break down protein, if they are not present the body will break down it's own protein to supply them and the bodies muscle is made up of protein.

The theory behind cardio on an empty stomach is that after an 8 hr fast while you are sleeping the available glycogen levels are depleted forcing the body to use it's stored glycogen, excess glycogen is stored as fat.

Drinking a protein shake is not cardio on an empty stomach. Drinking a non caloric beverage such as coffee, tea or water is.

Cardio on an empty stomach is debateable.Fat loss is created via caloric deficit, lets say you do 45 min cardio on an empty stomach and burn 600 cals, you still burn the same 600 cals on a full stomach. With that said most professional body builders do early mornning cardio on an empty stomach so there are merits to it. Also early mornning cardio jump starts your metabolism. Myself, if on a cutting diet I do cardio first thing in the am for a couple of reasons, the two mentioned above as well as seperating cardio from weight trainning is a good idea, if you perform the together one or the other will be lacking.

The factor playing in for fasted cardio, is that your body doesn't have any stored calories to burn. So you'll burn the same calories either way, but the thought process is that more of those calories will be stored fat instead of using glycogen and aminos. I can get my 6-pack without doing fasted cardio, and I've never tried it using fasted cardio... so I honestly couldn't tell you if it works any better