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Najakcharmer -> RE: who works out (11/13/2007 3:33:07 PM)
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Ranger - proper, er, cycles and stacks can get expensive, but you can waste a whole lot more money on crap that will either do jack squat or fry your liver. Anyhow girls can get away cheap in this game since our effective doses are insanely low compared to the guys.
TwistedLady: A 1000 calorie deficit from eating alone plus daily exercising is a bit much. Your body can pull a shutdown on you because it thinks you're in famine mode, and that isn't going to help your results. Rather than just look at restricting calories, I'd highly recommend partitioning - eating 4-5 small meals a day plus a snack or two of healthy, clean food, and running no more than a -500 calorie deficit. Protein should be from fairly lean sources, carbs should be complex and tapered off later in the day, and fats should be largely from healthy sources (fish, olive oil and EFA's, nuts). A sample meal for me on a cutting cycle would be:
Breaklfast: 1/4 cup oats, 1/2 cup cottage cheese, 1/2 cup skim milk, 1 scoop Isopure protein powder (25g straight protein), coffee with a dash of skim milk and Splenda
Midmorning: Piece of fruit or piece of yummy whole grain bread, small portion of water pack tuna or steamed chicken breast
Lunch: Steamed chicken breast or piece of fish layered on spinach, roasted peppers, thick slice of tomato, as many more raw veggies as I can pile on the plate, a slice or two of nonfat cheese, drizzle of olive oil and a splash of good balsamic vinegar.
Midafternoon: 1/4 to 1/2 a small sweet potato, sugar free maple syrup or brown sugar substitute, plus protein source - maybe a piece of lean pork, turkey lunch meat, a small lean steak, or if I'm lazy I'll hit a protein shake.
Dinner: Red meat, preferably something ultra lean like venison or buffalo or organic grass fed beef, and a metric butt-ton of vegetables No other carbs unless it's a heavy workout recovery day, in which case I might hit another portion of sweet potato, brown rice or whole grain product.
Before bed: On a cutting cycle, a fiber and mineral drink, L-glutamine and a big ass handful of dessicated liver tablets. On a bulking cycle, Muscle Milk protein shake. My current favorite flavor is chocolate mint.
If I miss any of those meals I make sure to hit a protein shake. I use several different types depending on the timing of the meal in relation to my workouts and recovery days.
Keep in mind that this is a weightlifter's schedule with strong emphasis on keeping protein intake extremely high and consistent throughout the day. A non lifter could lose the protein shakes and probably get away with substituting some more complex carbs for some of the lean protein. As a lifter, currently "natural", with the goal of muscle building, I aim for 1.5 grams or more of protein per pound of bodyweight daily. A non lifter should be going around .8 grams per pound, but you can go up to 1 gram per pound if you keep the protein lean and get enough complex carbs pre- and post-workout.
Rush - leg weights during cardio cause accidents. Most studies show that it's not worth the additional risk; it's better to raise intensity in other ways than with extremely light repetitive resistance. If you want to lift weights, lift weights, but hybridizing resistance and cardio has an annoyingly high rate of injury.
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