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I HAVE POST THIS ALSO UNDER THE CBL FORUM; IM REALLY TRYING TO GET AS MUCH HELP AS I CAN; THANK YOU GUYS IN ADVANCED Hey guys I do muay thai training about 4 times a week; i also lift about 4 time a week and I also do HIT early in the am about 3 times a week…. I just love working out and lost about 30 lbs, I look lean somewhat visible packs with a visible v line on the waist however I do still carry some fat in the very lower abdomen and my lower back… is not much is just bothering me since im looking for that total 6 pack flat stomach look. I really hope someone can help me out here:I wake up and drink about 3 cups of coffee with 1 mct oil pill; then r go do muay thai (i train hard here, non stop about 100 to 200 strong heavy kicks, and a lot of heavy punching ) this is from 11:30 to 1:00 PM.... THEN i eat at 2:30 5eggs with bacon. About an hour after I hit the gym to lift weights ( i usually go heavy here for about an hour working 2 body parts at times) then at around 4pm is when i have my shake I make it with almond chocolate milk 2 scoops of whey(50 grams of protein) and sometimes i even eat 3 donuts with that. 1 hour after this I eat protein with sweet potatoe or white rice and a lot of veggies..... For the rest of the day i make sure i get protein and low carb, however before bed i bring some carbs in my meal. When i dont train muay thai; I usually DO COFEE WITH MCT OIL PILL, Then i do HIT training in the am. I come back to the gym at around 6 pm and Id just take Almond chocolate milk with 2 scoops of whey Plus 1 or 2 donuts. then for the rest of the day id make sure i get enough protein and sometimes i do bring heavy carbs. Sometimes I dont bring them too heavy.Sorry for this long email im jus trying to give as much detail as i can ... ive carry this lower abdomen fat for a few months now; it seems like its going away but in a very very slow process.... so im not sure if i should cut the donuts? cut the chocolate milk? maybe do carbs after working out but not for the rest of the day?My goal is to have a strong muscular look but very very lean with a visible 6 pack, im adding a picture of my body, sorry for the quality i took it very quickly.thank you so much to all who read this whole email; much appreciated
Do CNS on a 4 day cycle. ULCULCULCCN ULCULCULCCNEtc.
really? thanks for the response… so even with the amount of training im doing? IM Pretty much workout out everyday intensely. I appreciate your help. I guess Im going to have to just stay with Low carbs like you suggested
Yes. It's a 4 day cycle rather than a 7 day cycle because of your training volume and body fat levels.
so during my 4 day ULC is it okay to have carbs after strength training? for example an hour after my workout almond chocolate milk+ whey and a few donuts? and then keep it ULC for the rest of the day?
On the 4th day, eat carbs for 6 hrs (eg: 4pm to 10pm) after training for best results. The foods that score highest on the graph on page 8 of this PDF give the best results: http://ajcn.nutrition.org/content/66/5/1264.full.pdf
perfect! 1 Last thing… After strength training should i just take whey with water? I thought i needed some kind if insuline spike after a workout, since fat is almost not possible to gain after training. I dont use Leucine, so If you have another tip for this Id really appreciate it.
Use 20g BCAAs25g Whey Isolate25g Whey Hydrolyse10g Creatine40-120g Dextrose (only on CN days)
all of this mix with water?
Yep
Perfect now i just need to get some of that whey hydrolise and some of that dextrose for the shake after workout. Thanks a lot for the help
Welcome. Why not set up a log and let us know how you get on?
would you help me out on how to run this out? Id love to do it plus im sure it would help a ton of people here.
On the 4th day, eat carbs for 6 hrs (eg: 4pm to 10pm) after training for best results. The foods that score highest on the graph on page 8 of this PDF give the best results: http://ajcn.nutrition.org/content/66/5/1264.full.pdf
thanks for the PDF. wow, beans are super high! They are normally a part of my lunchtime salad.. strike those off now!whats your thoughts on a handful of jellybeans with a PWO shake? can you spike to high?
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