Fasted realy work??

[Pika]

Hi guys, im trying to lean up i posted my diet but only got a few replys..
( all good )...

Im trying to lose some bf% around 2 to 3 percent would be great im 180bls and only eating 2000cal aday and still not losonging or gaining ....

So what id like to know is does waking up at 6 or 7 am and running for 10 mins working my way up to 15 mins of cardio ??

I have read that BCAA should be taking so should i take 1 scoop of whey ? As it has high BCAA in there also 24g of protien

So is it real or just a hot topic oc if abd buts ? Thanks for your replys

 

[fraseram]

you can take whey and bcaa but this would not count as fasted cardio
you you want to take that approach then do it truly fasted to see if if you like the results.
it IS a hot topic and one of debate for sure
I myself do my cardio fasted and weights later in the day and see great results from do ing this but everyone is different and has diff inner clocks too. I am a morn bird so people have a diff time getting the energy for a work out....

 

[tubbednova]

If only doing 10-15min just drink a coffee.I usally do 45min on sat only of fasted(just got done swimming)but i get alot of fatigue when done.So my days of fasted are over not worth it to me.
Think my body got use to doing it.
Depending on your training 2000cal doesn't seem to be enough.
Im 180lb and my bmr is 2000cal
My daily cals are3200 and losing fat.Not alot but im not really trying to.
If you eat to less you'll actually hold on to fat.
2000cal a day i lose fat without any exercise.

 

[Pika]

Wow! So you think i should up my cals to lose weight? Lol!

Im going to try it starting this sunday 10 to 15 mins , i need help with diet if thats ok im going shoping again on monday bro so could do with the help,

Heres what im thinking

Wake up at 6 run at 7 for 15 mins

8am 100g of oats 30g of whey

11pm 4 eggs 2 yolks with 4 whites
2 slices of brown bread with 50g penut buter

2pm 120g of steak with 100g of brown rice

4pm tunna 100g of rice

5pm gym till 620pm 30g of protien

720pm 200g of chicken with veg

10pm 50g of penut buter with 50g of cottage cheese

Il also be taking mutivits and fishoil also orange jucie loads of water skimed milk etre etre ....

What you think? I want to lean out not bulk so im changing pasta to brown rice ??

Im going to do a cycle maybye in winter so need to step my game up

Il be doing 10 to 15 min of fasted cardio with 10 min cardio after everyworkout

To much or? Thanks for the help

 

[Marat]

What kind of running are you doing?

 

[tubbednova]

Mybe switch whey in morning to mid-morning and eat eggs for breakfast.I like real food over supps anytime.
As for cardio do the 10min post hiit.Just sprint for 15-30sec and walk or jog for 30-45sec.
I usally do 10min for a cool-down.
My main cardio/training is done in morning.(not fasted my heart rate is 80-85% for 45min too)
Try it for a week and make changes as needed.Im changing my whole lifting routine by dropping a day to train more and doing more olympic lifts for kickboxing.
Have to find out what works best for ya.You have your whole life to find it.

 

[Shooters]

Wow! So you think i should up my cals to lose weight? Lol!

Im going to try it starting this sunday 10 to 15 mins , i need help with diet if thats ok im going shoping again on monday bro so could do with the help,

Heres what im thinking

Wake up at 6 run at 7 for 15 mins

8am 100g of oats 30g of whey

11pm 4 eggs 2 yolks with 4 whites
2 slices of brown bread with 50g penut buter

2pm 120g of steak with 100g of brown rice

4pm tunna 100g of rice

5pm gym till 620pm 30g of protien

720pm 200g of chicken with veg

10pm 50g of penut buter with 50g of cottage cheese

Il also be taking mutivits and fishoil also orange jucie loads of water skimed milk etre etre ....

What you think? I want to lean out not bulk so im changing pasta to brown rice ??

Im going to do a cycle maybye in winter so need to step my game up

Il be doing 10 to 15 min of fasted cardio with 10 min cardio after everyworkout

To much or? Thanks for the help

Sounds like a good deal to me.

 

[Pika]

Thanks for tge reply guys, im going to walk fast ( 30 sec ) then run for 60 sec ... Repeat ..... Just trying to get leaner ......

While i got you guys do any of you know if h drol cuts better then fura a? Fura a is costy as it has to be does twice the amount but doing that will it have tge same sides as h drol? Thanks

 

[sassy69]

Yes you actually need to eat to lose weight. If you're consuming less than your body needs to operate efficiently, it will be perceived as a drought scenario and your body will slow down its metabolism so it doesn't burn up all the energy sources (bodyfat, lean muscle mass) it has available. if you feed it enough, to fuel your energy demands, it will run efficiently, and thus burn efficiently, w/o noting anything signalling a "drought". This is why starvation diets don't work. Sure you'll drop some weight initially, but eventually the rate of loss is going to slow down and the end result is your body just starts to consume itself - both muscle & fat, and that' show you get that great "skinny fat" look - in the extreme, the look of distance runners is what you're heading towards. It wont' be quite what you were envisioning.

A note on these 10 min cardio sessions - generally speaking 'fat burning' requires more like 15 or 20 min to be useful. IMO you'd be better off doing 1 session of 20+ min instead of 2 sessions of 10 min.

I'd also put some carbs immediately after your workout, and generally it seems like overkill w/ so many meals ... jmpo. Maybe eat a couple fewer meals, w/ more in them? Your eating times seem weird in the afternoon - you're eating 3 times in 5 hrs.

 

[Built]

What macronutrient mix does this translate into (grams pro, cho, fat)?

Also, how tall are you and what bodyfat are you now? You only say what you weigh and how many percent you wish to drop. How tall are you, and what is the rest of your training like?

 

[tubbednova]

Yes you actually need to eat to lose weight. If you're consuming less than your body needs to operate efficiently, it will be perceived as a drought scenario and your body will slow down its metabolism so it doesn't burn up all the energy sources (bodyfat, lean muscle mass) it has available. if you feed it enough, to fuel your energy demands, it will run efficiently, and thus burn efficiently, w/o noting anything signalling a "drought". This is why starvation diets don't work. Sure you'll drop some weight initially, but eventually the rate of loss is going to slow down and the end result is your body just starts to consume itself - both muscle & fat, and that' show you get that great "skinny fat" look - in the extreme, the look of distance runners is what you're heading towards. It wont' be quite what you were envisioning.

A note on these 10 min cardio sessions - generally speaking 'fat burning' requires more like 15 or 20 min to be useful. IMO you'd be better off doing 1 session of 20+ min instead of 2 sessions of 10 min.

I'd also put some carbs immediately after your workout, and generally it seems like overkill w/ so many meals ... jmpo. Maybe eat a couple fewer meals, w/ more in them? Your eating times seem weird in the afternoon - you're eating 3 times in 5 hrs.

I don't think he's done cardio before that's why i said to start with 10min.

But you'll right cardio should be done for 20+min for any benefit(fat/recovery/health)

 

[tubbednova]

Don't take any fat burners when you do cardio on a machine your on a fat burner.

As for the cardio your going to do the only way its going to work for that little bit of time is to push yourself.
(2min warm up 3.5mph flat/run or sprint 10mph+30-60sec/walk 45sec repeat 8-15X)

Doesn't seem like much does it?Do it and then tell me what you think.
I do box jumps for my sets and do sprints(11mph)do this back and forth after my lifting.But this is for my conditioning.Sucks but going to start hill sprints this week.They will get ya in shape fast!!!

Try1 put the tread mill on a 15%incline and sprint at 8-10mph for 30sec.
As for you doing the sprinting if you do it on a tread don't worry about slowing it down.Grap rails hop to side slow it down walk to recover and repeat.Good luck!

 

[Pika]

Hi guys thanks alot for the replys .... Your right i dont do cardio 10 mins is all i can run at the momment ( ha ) i know bad ay!

I don't know my bodyfat but its around 16 percent id say il show yiu guys pics before and after if it helps

( i think im a little bit bulky then shown on my pics )

As for hieght im 5,6 5,7

Not realy tall if im honest i look more bulky then anything id like to gain lean muscle so i haved listen to some of your comments and your right i am eating like 3 meals in a hour lol ok so heres my pic before and after ... And il post my new diet i just would love for ya to say its a good diet lol then i can hop strait to my workouts with a smile on my facd lol

I seem to be sticking at 182bls and 183bls

 

[tubbednova]

10min of running is hard.I don't care who you are!Once you do it for awhile it won't be super easy but it will be better.
If you go to a gym try 10min on tread and 10min on bike,ell,ect...
Try not to do same thing every week switch back and forth to keep your body guessing.
Remember 3500cal in fat so you need to balance diet and cardio to do the loss.
Don't count lifting the muscle you build there will help rebuild for cardio and help fat loss more.
Don't let anyone tell you that ya can't build muscle and lose fat it can be done.
Only did it once so for but i did it.

 

[Pika]

Ok guys here it is

7 am fasted for 10 mins ( on a epmty belly )

730am 2 slice of brown bread with 50g of penut butter 30g of whey

1030am 4eggs 2 yolks 4 whites with 140g of oats ( skimed milk )

1pm 120g steak with veg

4pm 140g of oats with a can of tunna

5pm gym till 620pm 60g of whey

( hour after gym ) 40g of brown rice with 200g of fresh chicken with 50g baked beans

10pm 60g of penut butter with 60g of cassin shake


Cals 2800 fats 110 carbs 238. Pro 201. ( without any shakes )


Is this ok or?

 

[Built]

What is your total WITH the shakes?

 

[Pika]

3100 cals fats 125 carbs 245 pro 291

 

[tubbednova]

At around 3400cal im guessing with your shakes.You might want to do alittle more cardio!
But try it for aweek and see how you feel.
I think your gain at that high of cals.
I train with intense cardio and very short rest periods lifting eating 3200cal and jacking it up by 200-300more because im going to be doing more training in morning and post lifting with more focus on olympic moves.
Plus im at 10.5%b/f and taller.Things like that count.

I usally only jump cals up by 100-200 aweek and weigh and measure.
Shoot for around 2600-2800cals that should be better.Sorry i've you to change everything just trying to help.

 

[Pika]

No its cool bro , i eat around 2100 cals aday and dont seem to lose bf lol i was so skininy before but i used muscle feul anabolic for a month in a half and the thing is i dublled up like a dummy the guy told me to use twice the ammount so i was havin 4200 cals aday not including my food ....i know, lol im going to be runing 10 mins in the morning and 10 mins after workout bro

 

[Pika]

I just got abit of bodyfat if i lose around 3% of bf it would be great

I am realy thinking of doing a h drol cycle or fura a cycle soon

 

[tubbednova]

You might also want to try eating your 2100-2200cal and once or mybe two times a week jump cals up by 500-800 to shock body and thyroid.

But try one thing at a time.Don't eat 3400cals and eat another 500 on top of that later in week!!
As for your cardio try doing your 10min and walk really fast for another 10min.You should burn around 100cals.

 

[Built]

Cals 2800 fats 110 carbs 238. Pro 201. ( without any shakes )


Is this ok or?

What is your total WITH the shakes?

3100 cals fats 125 carbs 245 pro 291

Excellent! Thank you for doing this.

You're eating too much.

Drop your calories down - maybe try to get in the same protein, but drop the carbs in half and the fats down below 100g. That will save you about 700 calories a day and you ought to see your weight drop by over a pound of fat a week.

 

[Pika]

Ok then , atm i aint eating this amount but i will eat around 2500? And do cardio see what happins thanks il be bk in a week to tell

 

[Built]

How much ARE you eating at the moment?

 

[Mooksman]

in my experience fasted cardio is the best way to lose fat

 

[Pika]

Im eating around 2200cal ima bumt ot up to 2500.... But i do like no cardio so im going to start around here and try tge cardio at this and see how i do ?

I swear thr guy at the store is stupid lol he told me take twice the ampunt i was eatin around 5000 cals aday! At 9 stone lol

 

[tubbednova]

As for the fasted cardio as long as it's lower int.(50-70%h/r)it shouldn't feel real hard but have you breathing heavy(means your using oxygen)

When you get above 70%for 30min or more fasted is to risky unless you 80g. of carbs before you go to bed.(joke)
My kickboxing training is 80-85%for 45min and i've done it fasted for 30min but had to much fatigue during day and lost muscle to boot!
Eating before for me whey and orange or just whey depends on how i feel saves my muscle leans me out more.To one his own muscle means more to me then fat.
Have to try different things i did fasted for months did i lose fat yes,did i lose muscle yes.
Don't know until you try.I'm going to keep eating before and train harder.
Only fasted i still do is 45min swimming which is more for active recovery then for fat loss.Once a week only.

 

[Pika]

Ok bro thanks so how about i wake up in mornin and wait. A hour to wake up or 30mins .... Then go jognin for 10 mins ... Then strait after eat my breaky iv done my shoppin came to 100 lol

Also after trainin il do a 10 min jog aswell 5 days aweekk

 

[tubbednova]

You want to wait at least 30min to get some blood moving around.
What i do is wake-up slam a shake and some fish-oil and give it 45min to digest.
It takes me that long to wake up!

 

[Built]

No need to wait. No need to slam a shake first, either. Depending upon your goals, you may actually wish to skip this part, or at least pick a protein like eggwhite that won't stimulate much insulin.