Ok shoot off some stats first then talk about what I have been doing. Currently I am 27 (just turned on the 10th) 5ft9 about 217-220 depending on water weight etc, about 10% bf or so. I was 232 5 weeks ago, have been dieting and doing cardio 50 min first thing in the morning on empty stomach with eca, then doing my weight training later at night. I can't say exactly what my goal is, I would like to get as lean as possible without losing strength. I am not hercules by any means, but I'm stronger than most. Deadlift 405x6, squat 365x8, bench 275x6 (shitty bench I know) these are fairly typical lifts. I am not currently on any steroids, I am taking MMA 3 by ACL, estro xtreme by ACL and trenaderm 50.
Thusfar my diet has been pretty simple, wake up hit cardio for about 50 min not really been paying attention to my heartrate as I am usually taking ephedrine. I don't like doing cardio like this, I have been dropping weight but i KNOW some is muscle. After the cardio I wait 30-45 min and eat my breakfast, sometimes a muscle milk rtd or something. After that I eat every 2-3 hours, more or less depending on how I feel that day. I eat a lot of turkey chicken fish and beef, I keep my carbs fairly low around 150 grams per day or less. Here is the problem I have been trying to fix and my solution.
I have noticed it is really hard to strike that balance between losing bodyfat and not burning muscle. It seems like you can do one or the other but not both. I attribute this to my weight training at night. Postworkout nutrition is CRITICAL I would not have built the size I have now without it. That said what can you really eat at 11pm after you workout and need to be asleep soon to get up at 7am that will build muscle and not kill your bodyfat burning? Thus I decided to swap my cardio for weights and vice versa. This way I can train, eat a couple large meals after and nourish my muscles, and then do my cardio later and go to bed with low blood sugar. It looks like this.
7am wake up eat 1 packet oatmeal 1 scoop protein powder (fast acting) also drink some coffee etc.
730 workout split is like day1 chest arms, day2 legs, day3 back day 4 shoulders/arms. Also if I have time before work hit 30 min on the treadmill.
postworkout bout 9am or so meal probably 5 eggs 3 egg whites with oatmeal or rice. or maybe 2 musclemilk rtd's
next meal is something tasty large bacon cheeseburger with no fries and diet coke
no carbs past 4 pm every couple hours eating roughly 50 grams protein from either powders or meat and veggies or fruit
get off work hit the gym 4 times a week for night cardio session usually 5 min on treadmill to warmup then 40 min on the bike in target heart range (about 140 for me) then 5 min cooldown on treadmill and stretching
last thing at night protein shake 52 grams protein 10 grams glutamine no carbs so blood sugar is low for sleep which will promote GH release
What do you guys think? My weight training is usually a 2on 1 off 2 on 1 off split ala dorian yates. My nightly cardio will be every other day. How important is it to be in your target heart range for fat burning? LAst night was the first time ever I kept it above 130 and it was FUCKING HARD and I am in good shape. Will this burn muscle? Input appreciated, all questions will be answered.
