Chris Aceto on Cardio and Diet

[Red Hook]

the sake of clarity the distinction needs to be made between training  "on" and training naturally. Troy can eat anything that he wants and still strip away the fat and maintain his muscle with the amount and type of drugs that he takes.


also there is no fucking way that I can under 1600 cals and still train normally. For me I would rather eat clean, keep the cals up and do more cardio.  I have no study to support what I saying but I feel better training this way.

[chaos]

Looks like candidate's gains are mostly face based... he looks quite young however, reading his posts, I would've guessed a 30yo juicer. I'm not sure what to think of this.

candidate, any front/back shots? No bashing here, this is the Renaissance getbig. The dark ages are over.

I think he's 19 still, maybe 20 at the most, juiced to the gills and looks like a potato with toothpicks for arms and legs.

[Tombo]

Looks like candidate's gains are mostly face based... he looks quite young however, reading his posts, I would've guessed a 30yo juicer. I'm not sure what to think of this.

candidate, any front/back shots? No bashing here, this is the Renaissance getbig. The dark ages are over.

some weird angles he had of himself showed decent thickness in his chest/delts/arms .. but that shirt is definitely not flattering bro!

[The Renaissance Man]

I think he's 19 still, maybe 20 at the most, juiced to the gills and looks like a potato with toothpicks for arms and legs.

Is it true he adopts the "Gregg Kovacs" model, meaning as little "activity" as possible other than lifting and "functional training" like the plague?

That would explain a lot.

[McFarland]

The diet for Troy he talks about in the thread referenced above looks to me to be basically the same diet he had Victor Martinez on for his NOC win his rookie year. 

[Relentless]

The diet for Troy he talks about in the thread referenced above looks to me to be basically the same diet he had Victor Martinez on for his NOC win his rookie year. 

Don't you think these guys look better at a lower bodyweight, Jeff?  Imo, Martinez back in 2003 at the NOC was one of the all-time best conditions in the history of the IFBB.  Btw, weren't you there taking pics and posting them on Mayhem? 

Troy looked unbelievable at 212; that's a great look for him.

[McFarland]

Don't you think these guys look better at a lower bodyweight, Jeff?  Imo, Martinez back in 2003 at the NOC was one of the all-time best conditions in the history of the IFBB.  Btw, weren't you there taking pics and posting them on Mayhem? 

Troy looked unbelievable at 212; that's a great look for him.

I'm not here to talk about the "past" bro.   

[Relentless]

I'm not here to talk about the "past" bro.   

McFargwire?

[wavelength]

More info from Chris regarding macros in a cutting diet:

the question is how significant would you rate the ratio of macros in a diet for the purpose of body composition given that for each diet considered, protein is high enough and total intake is adjusted to maintain the same rate of weight loss. Extremes like keto and very low fat diets (to the point of not getting enough EFAs) are taken out of the question.

I would especially be interested in how you think this significance changes (if it does at all) between let's say getting to 8% bodyfat and getting below that. I'm also interested in how much you think this significance is dependent on genetics of the individual. Thanks for taking the time!

Good question. I wouls say macros play a role. Lets start this way. Would you want to follow a cutting diet that was made of 90% carbs and 10% protein? Even if the calories were fewer then your body required, you would lose muscle mass. When you lose mass, you would, in turn, fail to look "hard". In addition, when you lose mass you would experience some decline in the metabolism since calorie burning is loosly tied to the total amount of muscle mass you have. Now lets reverse it and eat 90% protein and 10% carbs. (These are made up ratios for illustation only). You would most likley fail to be able to energise the muscles because although muscles can use body fat or the fat you eat as fuel, they need glucose to to look like a bodybuilders muscles. However, you will hold more muscle on a diet made of 90% protein (and the fat common tot he protein foods you eat) and 10% carbs. That's because, in extreme diets, protein beats out carbs in its ability to help you save muscle tissue while dieting. So you can see there is merit to ratios. What do I like? I prefer somewhere, while dieting to 50/50  half carbs and half protein but a lot of people may have to bring the carbs down which, as ratios go, automatically pushes the protein ratio up. That said, I don't get super hung up on numbers becasue I do not believe you can micromanage the body. I think thats where people get a little too crazy.

With regards to getting below 8% body fat; the only way thats possible is by using my fat burner Nordrenalean HSL. Ok, in all seriousness to get below 8% you have to get to 9% by NOT going to extremes. From there, you can try to manipulate variables to get down lower. I think a lot of people make the mistake of using all kinds of dietary techniques too early in their prep phase.

Chris Aceto
www.procardnutrition.com

[Blockhead]

"His diet was about 160-190 carbs a day very low fat 240-300 grams of protein over 6 meals. He did cardio 4-5 times a week after training and a lower intensity. Its hard to put down in a couple paragraphs the scheme becasue it was changing week to week."


Palumbo & co just shat thier pants... then again palumbo's bs is known to flat people out, especially that he gives everyone the same diet. Troy won because of his "pop", something palumbo's shit can't do.

Very..VERY interesting.

 We need Chris to join us here and be a part of Getbig.


 Perhaps we can launch an exploratory committee to see what it would take for him to join the gang.


 - Block!

[musclecenter]

http://www.getbig.com/boards/index.php?topic=117526.400

Q,What's your opinion on Cardio Musclecenter?

Also, do you have any special recommendations for cutting fat?

A,
Cardio is good, but not everything. If you look at lot of elder swimmers, they get plenty of cardio swimming several hours per day. But as they exit the pool, you can see their flabby tits and flabber-sacked stomach (no offense, and with realization that not all swimmers have a flabbersack).
Thus, the name of the game is high intensity.
For example, yesterday, I did almost 30 sets on the bench alone with no rest in between. This kind of workout gives you the cardio, but also helps to reach goals of definition and endurance. 

[McFarland]

Pretty insightful statement right here by Mr. Aceto:

Ok, in all seriousness to get below 8% you have to get to 9% by NOT going to extremes. From there, you can try to manipulate variables to get down lower. I think a lot of people make the mistake of using all kinds of dietary techniques too early in their prep phase.

[wavelength]

Pretty insightful statement right here by Mr. Aceto:

Ok, in all seriousness to get below 8% you have to get to 9% by NOT going to extremes. From there, you can try to manipulate variables to get down lower. I think a lot of people make the mistake of using all kinds of dietary techniques too early in their prep phase.

agreed, getting to 8-9% is very uncomplicated, below that, I don't know

[McFarland]

agreed, getting to 8-9% is very uncomplicated, below that, I don't know

No, what he means is that if you get to 8% by starving yourself, doing too much cardio, or having already used up the effect to be had by thermos you've limited your potential to take it further by having prematurely run out of variables to manipulate. 

[wavelength]

No, what he means is that if you get to 8% by starving yourself, doing too much cardio, or having already used up the effect to be had by thermos you've limited your potential to take it further by having prematurely run out of variables to manipulate.

Yeah he probably meant it in this way. In any case, what the hobby BB (who normally doesn't want to go below 8% anyway) can take from it is that the vast restrictions usually applied in the last phase of a contest diet are not necessary on a normal cutting diet.

One of my next projects is to try how far I can get by just using the simple diet I used on my last cut.

[Stavios]

Pretty insightful statement right here by Mr. Aceto:

Ok, in all seriousness to get below 8% you have to get to 9% by NOT going to extremes. From there, you can try to manipulate variables to get down lower. I think a lot of people make the mistake of using all kinds of dietary techniques too early in their prep phase.

absofucking lutely

I am experimenting this right now, and it sucks ass

[wavelength]

absofucking lutely
I am experimenting this right now, and it sucks ass

where are the pics to prove those lofty claims french stud?

[Stavios]

where are the pics to prove those lofty claims french stud?

no pics !!!

maybe in a month or so, I am not posting pics unless I attain a ripped back and glutes

just started doing protein + veggies only day today, I will do 2 of those alternated with 2 protein-fat days.

than if I still dont drop fat I'll do more protein and veggies days.

I am affraid I won't be in shape in time for doing the show may 30th unfortunately ! but fuck I am still getting shredded just for the hell of it

[luvvsuNOT]

Adonis Principles in action via calorie amount and no cardio.

The next logical step for Aceto will be when he discovers you can eat any food you want.

Oh brother.........

[wavelength]

no pics !!!

maybe in a month or so, I am not posting pics unless I attain a ripped back and glutes

just started doing protein + veggies only day today, I will do 2 of those alternated with 2 protein-fat days.

than if I still dont drop fat I'll do more protein and veggies days.

I am affraid I won't be in shape in time for doing the show may 30th unfortunately ! but fuck I am still getting shredded just for the hell of it

You can do it! Just don't look at nasty pictures like this one while on the keto

[Stavios]

You can do it! Just don't look at nasty pictures like this one while on the keto

doesn't bother me 

[wavelength]

doesn't bother me 

I'll try again in two weeks then

[Stavios]

I'll try again in two weeks then

hehe 

[wavelength]

hehe 

watch out for a thread called "hey stavi, how's the keto going?"

[Stavios]

watch out for a thread called "hey stavi, how's the keto going?"

you mother fucker !!