Universal Nutrition Forum

You could use a protein bar,it would be expensive having one everyday.I usually save them for emergency or to fight off a killer craving.

Cottage cheese is a great snack 98cent for a 300g tub at tesco,it contains 36g protein and only 5g fat.Try the one with onions and chives.

If you eat every 2-3 hrs from when you wake you should have no problem fitting in all your meals.If your ever tempted for a lye in have a shake by the bed so you can have sweet dreams without worring about catabolic hormones breaking down your hard earned muscle.

alrite cheers Howard,also shud i b taking a multi-vit myb animal pak?

Ye animal pak is top class.If your deficient in any vitamin or mineral you will find it harder building muscle.I'd put this higher up on the list such as before NO shotgun and the likes

ye, i jst find the no shotgun pump is unreal,but ye i wil get animal pak,cheers Howard!

Hey Howard,

Ive been bulking for about 4 months now and Ive gained about 14 pounds but I would now like to start cutting and trim the excess fat.

What I would like to get your advice on now is how I should adjust the current diet for cutting and what amount of cardio you recommend me adding in. Also should I keep up with the same amount of lifting?

My current weights schedule is 3 days split per week with no cardio except a ten minute warmup jog.

WEIGHT SCHEDULE:

Monday - biceps:mix of curls and hammers with DB and easy bar
legs: squats, raises,curls, calfs raises,leg press

Wednesday - triceps: kickbacks,skullcrushers, tri pulldown, dips
chest: bench press, incline db press, chest extensions

Friday - Shoulders: arnold press, different raises.
Back: deadlift, bent over row,bent over DB pullbacks.

4 sets for each exercise, 8-10 reps increasing weight each set.

DIET:

Meal 1: 3 egg whites 1 egg yolk
half cup of oats
1 glass pure OJ
spoon of natty PB
1.5 scoops of optimum Gold standard whey+ 5grams creatine mono
multivitamin
1 cap omega 3, 1 cap evening primrose oil

Meal 2: handful of cashew nuts
apple

Meal 3: 100g turkey on wholemeal with mayo

-(preworkout shake)1 scoop optimum Gold standard whey

-Workout-

Meal 4: 1 scoop Species Carbolyze + 1 scoop green mag
1.5 scoops optimum Gold standard whey

Meal 5: 100g chicken breast + regular portion wholemeal pasta

Meal 6: tin of tuna on wholemeal bread with mayo

Meal 7: 200g low fat cottage cheese
spoonful natty PB

This diet is approximately 3100 cals per day and I have gained 14 pounds with it + 3 days lifting each week over 4 months.

(3/4 - 1 gallon of water per day)

Cheers

Jay,with regards to your diet try an overall 20% decrease in your overall calories from your previous mass diet.This would be a good starting point.

Ensure you consume high biological value protein(Meat,fish,eggs,whey,cottage cheese) with each meal.Such as your meal 2 handful of cashew nuts and apple lacks this.

Foods to cut out from previous mass diet.
Orange juice
apple
Bread
pasta

The reason why I'm recommending you to cut out fruit is because fructose is a simple sugar and will create a high inslin response and suppression of glucagon.From an insulin response standpoint there is no difference between drinking a glass of orange juice and a glass of coke.
If you must eat fruit go for green apples with the peel as they contain more fibre and fewer simple carbs.

Reduce carbs and fats to creat a calorie deficit.Choose such carb sources as brown rice and quinoa and always consume these with a protein rich meal,again to avoid an insulin spike.

quick tip on the training your Friday workout seems a bit much for the one session try maybe back with calfs and maybe shoulders with triceps.
Also the leg session-legs: squats, raises,curls, calfs raises,leg press
If this is the particular order I would advise you to do your leg press directly after your squats instead of moving on to calfs and then back to quads.

Hope this helps Jay

Howard wrote:

Jay,with regards to your diet try an overall 20% decrease in your overall calories from your previous mass diet.This would be a good starting point.

Ensure you consume high biological value protein(Meat,fish,eggs,whey,cottage cheese) with each meal.Such as your meal 2 handful of cashew nuts and apple lacks this.

Foods to cut out from previous mass diet.
Orange juice
apple
Bread
pasta

The reason why I'm recommending you to cut out fruit is because fructose is a simple sugar and will create a high inslin response and suppression of glucagon.From an insulin response standpoint there is no difference between drinking a glass of orange juice and a glass of coke.
If you must eat fruit go for green apples with the peel as they contain more fibre and fewer simple carbs.

Reduce carbs and fats to creat a calorie deficit.Choose such carb sources as brown rice and quinoa and always consume these with a protein rich meal,again to avoid an insulin spike.

quick tip on the training your Friday workout seems a bit much for the one session try maybe back with calfs and maybe shoulders with triceps.
Also the leg session-legs: squats, raises,curls, calfs raises,leg press
If this is the particular order I would advise you to do your leg press directly after your squats instead of moving on to calfs and then back to quads.

Hope this helps Jay

Thanks Howard,

So I decrease the current caloric intake by 20% and do it by decreasing the carbs and fats and cut out pasta bread OJ and apple.

Im heading away for 7 weeks so its going to be tough to keep as strict a diet and my training will suffer as there is no gym where im going.. I should get a good bit of cardio in but as far as weights are concerned its going to be whatever I can do by myself..

Any suggestions/recommendations for this kind of situation?

Cheers

P.S : my weights were in no particular order, just off the top of my head I usually do them the way you suggested.

Yes a 20% decrease would be a good guess.

Even if you don't have access to a gym,if you use your imagination there's a lot you can work,such as press ups from different angles using your feet propt up on a chair or stepper, a decent ledge to do a few pull ups using your bodyweight or a sterdy bag with a few gallon bottles filled with water for some resistance for various curls and overhead extensions.
One legged squats using body weight etc

Just play around with a few things and if you can locate a gym all the better

hey howard could you explain the whole 'insulin' thing to me please. from what i can understand, after a workout, this catabolic 'cortisol' breaks down muscle tissue so its important to get an insulin spike???something like that?

cheers

Basically the pancreas release insulin to control blood sugar levels.

If blood glucose levels get too high (such as ingesting simple carbs) the pancreas release insulin to bring the blood glucose levels back to normal by means of storing it in the muscles as glycogen or storing it in the liver with the excess converted to fat by the liver and deposited as adipose tissue around the body.

If blood glucose levels get too low the glycogen is broken down and released to the blood as glucose.

Post workout your muscles are depleted of glycogen so simple carbs are beneficial at this point as they cause an insulin spike which in response deposits the glycogen into the depleted muscles.

Also pre-workout as your going to be using the glucose during the workout.

Other then that,to minimise fat storage on a bulk and to accelerate fat loss on a cut insulin levels should be controlled by choosing the right types of carbs and consuming protein with every meal.

Hopfully this clears up some confusion

very helpful thanks man

Hi Howard,
Just wondering if you could have a quick look at my training program and diet.

I'm about 5ft 9 and 110kg.
Been doing weights on and off for about 3 years only getting into it recently after doing a German Compound Program. And have been competting competive kickboxing for 8-9 years.
At moment looking bulk up and lose fat.

Training---

Monday
? 45-minute Cross Trainer/Bike.
? Leg raises: 5 sets, 12 to 15.
? Floor crunches: 5 sets of 12 to 15.
? Waist twists: 5 sets of 15, each side.

Tuesday
? Warm up for 5 minutes on exercise bike, followed by light stretching of upper body.
? Side laterals: 5 sets of 8 to 12
? Dumbbell shoulder press: 5 sets of 8 to 12
? Bent dumbbell laterals: 5 sets of 8 to 12
? Dumbbell bench press: 5 sets of 8 to 12
? Incline dumbbell press: 5 sets of 8 to 12
? Incline Fly 5 sets of 8 to 10
? Front Dumbbell Raises 5 sets of 8 to 12
? 15 Min warm down-light cardio
Wednesday
? 45-minute cardio session
? Waist twists: 4-sets of 15 each side

Thursday
? Warm up of 2 minutes on the bike followed by light upper body stretching.
? Dumbbell bicep curls: 5 sets of 8 to 12
? Dumbbell preacher bicep curls: 5 sets of 8 to 12
? Hammer curls: 5 sets of 8 to 12
? One arm triceps dumbbell extension: 5 sets of 8 to 12
? Triceps pushdowns: 5 sets of 8 to 12
? Barbell Curls 5 Sets of 8 to 12
Friday
? 45-minute cardio session
? Pulldowns: 4 sets of 10 to 12
? One-arm Dumbbell rows: 4 sets of 10 to 12
? Bar rows: 4 sets of 10 to 12
? Low Rows 4 sets of 10 to 12
Saturday
Day off
Sunday
? Warm up of 2 minutes on bike followed by light stretching of lower body
? Leg extensions: 4 sets of 6 to 10
? Squat: 4 sets of 6 to 10
? Leg press: 4 sets of 6 to 10
? Lying leg curl: 5 sets of 6 to 10
? Standing calf raise: 3 sets of 6 to 10

Diet
06.00 2 scoop Protein shake after getting up
07.30 Cornflakes with super milk/2 Slices of brown bread-2 Scoop proetin shake
10.30 ISS OH Yeah Bar and apple
12.30 Chicken wrap/mayo-Peanuts
2.30 pear/Shake
WORKOUT
2 scoop whey after workout

18.00 Fillet of steak or chicken
19.30 2 Scoop Whey protein
22.30 Casien Protein before bed.

I drink about 3-4 litres of water aswell.

I am on 100% Opt Whey Protein
NO Shotgun V.3 before training
BSN Cellmass after training and 6/8 either before or after training
Omega 3 fish oils
Multivitamin
Caisen Protein taken at anight with supermilk

Cheers
Gav

10.30

Hi Gav, i know howard is on holiday so you might not get a reply for some time, id start a fresh thread and ask all members to have a look. just looking at your diet, far to many meals and far to much protein, excess protein will defo hinder your fat loss. start a fresh thread and ill look into it more

cheers venom will start a new topic now

hey howard

is it good idea to target 4000 calries for bulking? and im hoping to target 230-250 lbs. i currently weight 119lbs( skinny bastard i know)

im 25 5.11ft (179cm) and i dunno about the bodyfat so any advice is appreicated

cheers