Thread: Fat loss, and muscle maintain experts?. bear with me

Read the stickies here and in the diet section.

Carb cycling.

3x a week fullbody workout from the stickies + 1 HIIT workout + 1 20-30min cardio workout.

Periodization.

dont cut too much carbs out, may affect muscle loss - witchblades carb cycling suggestion is a good one. Workout plan sounds good too.

My top 5 tips (in this situation)
Train bodyparts more frequently, don't do 1 body part per day.
Don't go crazy low carbs every day
Intense cardio
Compound exercises
Recover - sleep + eat well!

Thanks for thats guys.

Im reading alot of info now esp carb cycling, my head hurts!.

fully bodywork out - meaning train several body parts 3 times a week? train say my biceps twice a week instead of one - isnt that bad for recovery??

can you elaborate a bit more please.

Also compound excercises, youve lost me?

Lastly HIIT, is running for 15mins then straight after cycling for 15mins good? just once a week - best to do this on a low carb day or even no carb day?


thanks again.

compound exercises = multi joint exercises, like bench press, squats, dead lifts, barbell rows, ect

Im training full body 3 x week at the moment. Do you really think your biceps need a whole week to recover?

My full body, 1-2 sets per exercise, every 2nd day.
Leg press
Straight leg deadlift
Bench
WG Chinup (or a pullup as americans call it)
Military Press
1 Arm DB row
Skullcrushers
DB Bicep curls.

Just to check - you know that HIIT is High Intensity Interval Training right? Are you running at the same pace for 15mins or doing sprint/walk (or something similar)???

Lift like you're trying to gain muscle.
Keep your protein intake high.
Eat very frequently.
Ensure proper peri-workout nutrition.
Get plenty of sleep.

Originally Posted by slip

Im training full body 3 x week at the moment. Do you really think your biceps need a whole week to recover?

My full body, 1-2 sets per exercise, every 2nd day.
Leg press
Straight leg deadlift
Bench
WG Chinup (or a pullup as americans call it)
Military Press
1 Arm DB row
Skullcrushers
DB Bicep curls.

Just to check - you know that HIIT is High Intensity Interval Training right? Are you running at the same pace for 15mins or doing sprint/walk (or something similar)???

Hi matee, yeah i know what HIIT is, well not until recently. Im running at a moderate pace for 15mins, then biking straight afterwards at a moderate pace for 15mins - i will do this on a low carb day. Think i will do a workout like you.

Have you got results with this work out? i have a 2 month period to try it out. I mean how long do you stay on this diet?. I take it i could swap between bulking and this carb cycling?

Wondering if you have any meals, that can be used in the carb cycling diet?

thanks again.

P.S you in U.K?