I need help ive been [trying ] to be a powerlifter for a few years and have gotten used to taking in food at will. I am 5' 9" 286lbs i have but a lot of muscle on under this fat i need to revamp so i can grace a bodybuilding stage some time in the near future 33 years old father of three and husband. help if you can i have a photo on my computer can't save to profile. http://360.yahoo.com/my_profile.html email@example.com
This is probably a two part question:
1. You need to add some cardio,
2. The specifics of the diet.
When it comes to the cardio, do it on off-training days. I suggest doing brisk walks, or the recumbent bike for around 30-35 minutes. Mainly doing these to speed up recovery IMO.
There are of course different options when it comes to cardio, such as the Tabata protocol and such, check the thread on top the training board, but that can be added in a few weeks, or in a month or so. With a lot of changes taking place at the same time, you should start of fairly easy with the cardio IMO.
2. When it comes to diet, I'll just give you some general recommendations.
You need to still eat carbs.
Stop eating foods that contain white sugar or fructose.
Post training is the ONLY time you need fast carbs, dextrose and maltodextrin, look for that to be included in the postworkout drink.
Lots of veggies.
No more bread. Unless it's extremely high in fiber. EXTREMELY.
change the regular pasta for whole grain pasta, do likewise with regular rice to brown rice or parboiled.
Always use the non-sugar version of foods, but be sure to check the ingredient label regardless.
Never eat in fastfood restaurants. Always bring your own food with you, if possible.
Once you've made these changes, you're going to start to get harder. Because you're probably getting a lot of junk calories from shit food.
Also, it would be good if any of you amreekans on this board could recommend a good GI book available in USA. I think BIGf could have use for an understanding of the basics of how the glycemic loading works.