This entry was posted by Ash ( email address confidential ) on Monday, July 7th, 2008 at 12:25 pm and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed.
Trying to lose fat and tone up.
Some help and advise to put me in the right direction.
Goal is to lose body fat and tone muscle. I have been training for 4 weeks.
I am 76kg and 5ft8
Average nutrition per day: Calorific intake of 1300: Protein 187g, Carbs 65g, Fat 34g, Fibre 18g. Which equates to a ratio of 62%, 21%, 11% and 6% respectively?
Workout Schedule:
Week 1: Monday and Friday: Legs, Back, Biceps, Forearms, Abs. Wednesday: Chest, Shoulders, Triceps, Abs.
Week 2: Monday and Friday: Chest, Shoulder, Triceps, Abs. Wednesday: Legs, Back, Biceps, Forearms, Abs.
Week 3: Repeat week1 etc….
I do cardio on each of the above days and also Tuesday’s: 30 minutes before and after weight training, a total of 60 minutes per session.
Thursday, Saturday and Sunday are rest days.
• Do I think I need to tweak my nutrition intake to maximise my workout schedule to achieve my goals? ie drop my overall calorific intake as protein intake may be high for my current weight. However, I am concerned with losing existing muscle.
• Am I doing too much cardio?
• Any other help or advice would be appreciated.
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July 9th, 2008 at 8:01 pm
Hi,
Hit your cardio hard first thing in the morning on an empty stomach (25 - 40 mins). Have an orange, possibily a cup of coffee for an extra boost if your feeling low in energy. This is a very good time to burn that fat on ur body as your body with start burning your stored body fat straight away. The ratio between burning body fat is higher in the morning when you wake up and is lower during the day or evening.
Make sure you DO NOT cut out your fat intake completely! You need some fat, quality fat for example PURE COD LIVER OIL 1-2 teaspoon a day will give you ur daily intake of omega 3 oils. Also stay away from all types of margarines, use little butter.
To maintain your muscle i.e 76 KG, you need twice the amount of protein 152 grams of protein a day.
MOST IMPORTANT IF YOU DO CARDIO IN THE MORNING YOU WILL NOT LOOSE MUSCLE, YOU’LL LOOSE BODY FAT.
Happy Training!