nutritionCan you advise me how to get cut for my holiday in 1 month?
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Hi Guys,
Love the site!
Right, I've got just under one month until I go on holiday and I'm looking to cut up as much as possible.
At the moment I weight train 4 times a week - (chest/tri's - back/biceps - legs - shoulders) and I also include 3 steady paced CV sessions (approx 65% HR) and 2 HIIT. All in the morning prior to breakfast except on a Thursday where I go to a spin session at 7pm.
The supps I take are - Grenade, CLA, Total Protein (myprotein), Growth Matrix for post workout and Power Shock Amino Nitrate (VPX) during work out.
My diet is pretty strict, I stick to my main meals and snack on fruit and nuts and I don't eat any carbs after 7pm.
Is there something you'd do different? Or something else I should be including? I follow Rob Riches and Olly Foster quite alot, and I see Rob takes L-Carnitine - should I include this?
I see my holiday as my first goal, I don't plan to stop after this but I'd just like to look as good as I can during my holiday. When I come back I'll be looking to start loading muscle.
Thanks!
Love the site!
Right, I've got just under one month until I go on holiday and I'm looking to cut up as much as possible.
At the moment I weight train 4 times a week - (chest/tri's - back/biceps - legs - shoulders) and I also include 3 steady paced CV sessions (approx 65% HR) and 2 HIIT. All in the morning prior to breakfast except on a Thursday where I go to a spin session at 7pm.
The supps I take are - Grenade, CLA, Total Protein (myprotein), Growth Matrix for post workout and Power Shock Amino Nitrate (VPX) during work out.
My diet is pretty strict, I stick to my main meals and snack on fruit and nuts and I don't eat any carbs after 7pm.
Is there something you'd do different? Or something else I should be including? I follow Rob Riches and Olly Foster quite alot, and I see Rob takes L-Carnitine - should I include this?
I see my holiday as my first goal, I don't plan to stop after this but I'd just like to look as good as I can during my holiday. When I come back I'll be looking to start loading muscle.
Thanks!
By Andrew Cook – almost 2 years ago
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Your question should actually be - what should the final stages of my cutting program be? Because your training, diet and supplements are pretty good!
When do you train abs?
Do you use glutamine?
Do you have protein shakes between meals?
When are you using Grenade?
What are your main meals?
I want specific information from you as I think things need tweaking. Do you have any idea of your body fat? Are your abs currently visible?
Health and Fitness Doctor
Right,
I train abs immediately after my CV work.
I don't take any glutamine.
I have half a scoop of protein before going to do my morning cardio followed by 2 scoops approx and hour after it. Then I have a shake just before going to bed, no casein, just the total protein (myprotein) I have.
Grenade is taken, two immediately when I wake up with my 1/2 scoop of protein and the other two are taken approx 30mins before lunch or sometimes later in the afternoon approx 2pm if I want a heavy session that night.
Main meals include scrambled egg and brown toast for breakfast or rolled oats and water with a bit of cinnamon. Lunch consist of wholemeal pitta with chicken and salad. Then tea can be anything from chicken and veg (sweet potato, green beans, asparagus, broccoli) to a stir fry. I also when possibly try and have some scrambled egg before going to bed.
Body fat - I have no idea! This I'd like to measure to be honest. I carry excess fat on my chest and lower abdomen.
Abs, not visible as such, although you can see a bit of the top and some obliques.
On another note, I'd like to try and go for a food allergy test, as I'm convinces something is bloating me and holding on to the fat.
Since taking fitness seriously I've cut out white bread, cheese, crisps and chocs. (I learnt alot about cheese at the body power expo which put me right off it!!!)
There is nothing more satisfying that getting my brain in gear and thinking a problem through.
Your problems as I see:
1. Possibly your protein supplement
2. The wrong early day carbohydrates
3. Lunch has pitta which is bread!
4. Timing of your fat burners
5. Sweet potato in the evening
6. Too much protein first thing
7. The wrong protein in the evenings (maybe too much)
8. Lacking fats
9. Not using glutamine
10. POSSIBLY too much HIIT
11. Lots of carbs post weights workout later in the day
12. Snacking on fruit
These would be my initial observations. Now I know you follow Rob and Olly, but you have to remember you are neither Rob nor Olly. You have to discover what works for you, and I think at the moment you are using the wrong supplements. ALSO, if you are new to training, you are dieting to down to possibly a lower muscle mass than is needed to really burn fat hard. All that being said, I think we can adjust things sensibly to get you some better results.
VERY BASIC DIET
IMMEDIATELY on waking (7am)
2 pints of ice cold water
15g of protein and my recommendation is Optimum Nutrition Hydrowhey http://tiny.cc/0ceyx (Link takes you too TropicanaFitness) This is what I am currently using. I have no alliance with ON or Tropicana, but I personally think this is a great product in terms of taste and no stomach/bowel symptoms so please see this as a personal recommendation only. I would add to this some EAA's or at least some plain BCAA's (not Power Shock). Also have 5g of glutamine.
Then do your CV session 5 days a week only and that will consist of 4 steady state cardio sessions and 1 session of HIIT. Your HIIT session will be 15 minutes of - sprinting for 20 seconds, jogging for 40 seconds at a moderate pace then repeating. Your steady pace cardio will be 30-45 minutes of aerobic training. Fast up hill walking is ideal.
Post CV have your first meal. 4 egg whites with 2 eggs scrambled. Also have oats mixed with water, equivalent of about 30g carbohydrates. Have a cup of green tea about 30 minutes after this.
2 further pints of cold water, probably no requirements to snack.
(12ish) 3 hours later have another meal. Make this say a chicken breast some brown rice or a sweet potato (but only about 20g of carbohydrates) and some green vegetables. I would suggest taking some cod liver oil capsules at this stage. Again I might have another cup of green tea 30 minutes after. (helps digestion as well as fat burning).
2 pints of cold water in the interim and possibly snack on a few nuts.
Health and Fitness Doctor
Pre-training - 15g hydrowhey mixed with EAA's made up to about 500mls and gradually consume from 15 minutes before training to 15 minutes into training. Also fire down 2 grenade tablets when you start drinking this drink.
Drink at least another 500mls - 1 litre of water whilst training.
Post training - 30g Hydrowhey, 3g creatine and a banana.
(7pm ish) chicken breast with green vegetables (especially asparagus) with a drizzle of olive oil.
Before you go to bed - Casein 30g protein, tablespoon of peanut butter, ZMA, glutamine 5g
Health and Fitness Doctor
This kind of diet will take you up to 1 week before you want to look your best. At that stage, we can start thinking about getting you ultra ripped for your holiday.
Also, remember that at some stage in your week, you can have a reward meal.
Does this help/make sense?
Health and Fitness Doctor
I completeky get what your saying and maybe by the looks of it had been sucked into too much body building thinking and not tailoring my approach to a specific goal i.e the holiday, which i must stress is just my first obsticle - as far am I'm concerned the work gets even harder after that to try and build a much better and sustainable body. After all, what works for them wont always work for me and we have different goals to reach.
Right I've just had a quick look on ON's website and Hydrowhey, ZMA and Glutamine are no problem but they only seem to have liquid and tablet form EAA supps, is this ok? It would be more convenient to order from ON direct at present plus using (twitter) as a discount code gives you 30% off!! See http://www.onacademy.co.uk/catalogue/products/superior-amino-2222-liquid and http://www.onacademy.co.uk/catalogue/products/superior-amino-2222-capsules
Diet wise, no problem making these adjustments. They are all foods that are available at home on a regular basis anyway.
The only thing I cant keep to is training after taking the 2nd dose of grenade as I train just after 7pm on a Wednesday. Thursday, Saturday and Sunday training days are around 5pm anyway so that could be fine.
Thanks again for all of your indepth advice. It has seriousy given me another outlook for the next 25days! I wont throw away my protein stack and growth matrix just yet though as I'm gonna be back fine picking your knowledge after Ibiza to start putting some mass on!
Thanks again Dan. I look forward to your resonse.
Andrew
You will need to be back asking questions 8 days before so we can take you through the final stages:
Water manipulation
Salt manipulation
Glycogen manipulation
You will look great on that Beach, and even better next year!
In terms of EAA's - http://tiny.cc/0xxmj (Link to TropicanaFitness) Its powder form and it mixes in really well with the strawberry hydrowhey. Get water melon flavour.
In terms of Grenade, have a week off it. Get all this right, start burning more fat based on the right diet, and then throw in the Grenade!
Health and Fitness Doctor