Losing final flabs of fat for finishing touches.

[x_rated_mo]

First of all, I'd like to wish everybody a happy new year! May 2009 bless you with a healthier lifestyle, the body you want, and a more exciting life!

Now, getting to the point.. I've started a new program on thursday, i kept it up, i quit smoking, ate healthy, and didnt miss a workout. its been 2 days, i already had greentea n milk, with an egg sandwich w tomato lettuce n ww bread, and i'd like to know what i can do/eat on weekends to maximise results!
i really want to maintain muscles, i've lost enough of that, so i just wanna torch the last amounts of fats for however long it takes so i dont lose too much muscle.

the workout program is the following: (from MensHealth magazine)

Mon, Wed, Fri:
3 sets of 8 - 10 for each circuit, rest for a minute, then next circuit till all r done

circuit 1 - squats, swissball pushups, torso rotation (on cables)
circuit 2 - bench press, alternating row (standing, cable), medicine ball chop
circuit 3 - seated row (not available at gym--i alternate pullups, chinups n deadlifts instead), single leg touch down (from a standing postion, bend and touch left foot with right hand keeping right foot off the floor), dumbell cross punch

Teusday, i do HIIT with a dynamic warm up before hand
Thursday, i do HIIT with a more simple warm up but i do a couple sets of the Snatch before hand

And this is what i've eaten:

Thursday:

Before class
Apple, yoghurt drink, some almonds

Post workout
Orange, Oatmeal with whey n milk, BelVita (400kcal, 18g fat 8 of which saturates, 6g prt, 5g crb, 6.4g fiber)

Snack
Green Tea, Almonds

Lunch
Pineapple juice, soy bar (240kcal, 5g fat, 35g crb, 14g prt, 22g sug, 2g fiber)

Snack
dry roasted nuts, Special K strawberry protein bar (180kcal, 5g fat, 24g crb, 10g prt, 15g sug, 5g fiber)

Dinner
Brown rice, fish, yoghurt

Friday is pretty much the same, replaced orange with a banana, mixed kernels instead of almonds and i kinda cheated n ate a slice of cake for a friend's birthday i know mommy should slap hand

The reason I posted the meal plan, is because i'm attempting to maximise results--modelling in a couple months--and these are the available selections. Is the protein too low, is the sugar too high etc. Comments are appreciated!

Side note, i'm staying active cuz on weekends i just practise tricks n skills with a soccer ball cuz i'm joining the soccer team next semester as well, big plans in terms of f itness and looks, gotta look great and feel even better

[x_rated_mo]

http://photos-h.ak.fbcdn.net/photos-ak- ... 5_3980.jpg

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those are some of the latest pics, they r uploaded on facebook so i'm not sure if they work :O

[Boss Man]

Before class
Apple, yoghurt drink, some almonds

(Not bad. Just give the Apple 10-15 minutes to digest before having the rest of the stuff, so it digest better.)

Post workout
Orange, Oatmeal with whey n milk, BelVita (400kcal, 18g fat 8 of which saturates, 6g prt, 5g crb, 6.4g fiber)

(I'd avoid the Orange, as it won't digest too well with the Cereal, and also Citrus and Cereal might trigger off Hyperacidity, and possibly GERD and Heartburn.

As for the meal afterwards, you're affecting the Whey absorption with Milk instead of water, by increasing Casein, calories, and the number of Enzymes used. You could change that though, by having water in a shake, and then having Crushed Oats in there, or possibly Honey as well as Oats.

Or you could have the shake with water, Oatmeal with water possibly, maybe with a bit of Honey, and perhaps things like Cinnamon, Ginger or Nutmeg to spice. This means you could replace some of the Fruit Carbs in Orange with Honey Carbs, or just a tiny amount of extra Oatmeal or Crushed Oats, because Oranges only have about 9g Carbs anyway.

It does mean however you will get less Vit C in your diet, but you could perhaps include a Large Tomato perhaps with your Breakfast to compensate, for some of the Vit C, and also most of the lost Carbs.

So you would do the things I suggested, but instead of adding a bit of Honey, or extra Oats / Oatmeal into the mix, you keep the shake or Breakfast Carbs the same, and sub the Orange for a large Tomato. You've got alternatives there, but potentially you'd be making sure you improve the digestion time of the Whey after workouts.)

Snack
Green Tea, Almonds

(Need more Protein here.)

Lunch
Pineapple juice, soy bar (240kcal, 5g fat, 35g crb, 14g prt, 22g sug, 2g fiber)

(I'd go for a proper meal here. I'm personally not against the Bar idea completely, but that's more of a snack not a main meal.)

Snack
dry roasted nuts, Special K strawberry protein bar (180kcal, 5g fat, 24g crb, 10g prt, 15g sug, 5g fiber)

(If that contains actual Strawberry and not just some kind of flavouring, you'll be wasting a lot of the Strawberry content, as it won't digest properly. The protein is too low for liking, and you're getting a lot of Fats from the Nuts which is fine, but make sure there's not a lot of Salt in those and possibly consider Cashews as a Carb booster.

I think you need to can that Bar off persay, and have Protein from other sources with your Carbs and Nut Fats. Nuts contain protein, but to get any reasonable amount you've got to eat about 600-700 calories from Nuts alone in many if not all cases.)

Dinner
Brown rice, fish, yoghurt

(Good choice. Just make sure the Yoghurts you eat are nut or plain, don't do Fruit, as explained earlier.)

[x_rated_mo]

Okay, what if i replace the apple with the orange ?
Or, what if I have the orange at a later time? By the way, its whey mixed with a bit of powder milk, it all mixes in water--and it;s Oats not cereal--just for convenience!! most of these meals are in university between classes
I could add honey to the oatmeal

As for the green tea and almonds, i guess you could say its part of the post workout meal, cuz from 11 - 12pm is wheni have an hour of work, so i sit in the office n eat these things, offcourse with atleast half an hour between each submeal

And as for the proper meal, i guess i can cook something and bring it to university, but why do u recomend a proper meal ?
Is the goal to increase the calories? I've put it there because i see that it gives me all the material i need for that certain time

as for the strawberry bar, i just get it because its better then nothing lol, i'm supposed to be eating several times a day--thats wat i'm doing, and the things listed are probably the healthiest things available with a kick of protein .. as for the nuts, i would alternate peanuts, almonds and mixed kernels (which include cashews) according to wen i feel like it haha

by the way! i forgot to mention, i'm on a strict budget! mother is beginning her job soon but until then this is wat i've came up with, according to allowance ..

Thanks alot man! IF i ever do become a famous model someday credit goes out to this site, haha!

Any criticism on the workout plan ?

[Boss Man]

Could switch the Apple with the Orange.

As for the proper meal thing, you would get a better balance of Micronutrients. some Bars have them added, but some are ramped up in % terms, and some are missing.

Also you don't necessarily need to cook something, if you had something like a bit of Sliced Chicken or Turkey from a packet, you could make Sandwiches with it.

[x_rated_mo]

ohh, so its okay to have deli meats and wholewheat bread?
i dont know, i've never had such a positive healthy impression towards deli meats

things like beans, tuna n sardines i eat with ww bread at dinner time instead of rice n fish, so i get nutrients from those too!

Gen Soy Chocolate Fudge is a protein bar that really provides me with alot of nutrients i need, ever heard of it ? I think its a good product to market in canada and america

[x_rated_mo]

I'll be eating veggies at dinner time--the frozen ones with the peas carrots green beans and corn

on the weekends, i come home to the village where mom's cooking will supply with plenty of veg

I would really like to know the sceintific reasoning behind the 'being healthy' stereotype which we all know is true. What happens if vegetables are not as much included ? what are their REAL benefits ?
I guess you could say this is an experiment to me as well, for i know i will end up eating the right way (once mom starts working, allowance goes up--i cook and prepare healthy meals for th roomates i'm going to live with when i get a new apartment, in abut a month)

[Boss Man]

I think you're confused. The stuff I mentioned in a packet is not Deli Meat, it's usually cold cuts from a supermarket, in a sealed plastic wrap packet, not that salty Deli stuff.

[swanso5]

i'm answering each post in order...

- how much more exciting can it get?
- make sute your doing the rotations corrwctly, rotate from the sternum area, not the lower back...you're actually meant to resist the rotation through your core and rotate from the thoracic (sternum) up (sternum, shoulders, head)
- you need a strength component in here...2/week lift something (deads and squats i'd say) for 3 x 5
- db cross punch??
- is the circuit day the same each time???
- eat calories don;t drink them...if really looming to burn fat then have a dinner like meal for breaklfast - solid protein and veggies and fruit
- post workout you need protein shake and sugary carbs, not fruit
- you don;t want fibre at this time either as you fast absoprbtion to recover properly
- add solid protein for tea and almonds meal...and veggies, lots of them
- you're not actually eating anything!!! solid protei and veg again for lunch, snack and dinner
- you would have aklrwady but i suggest you go back to the diet section and read "read before posting"...to be hoinest food is atrocious for anyone, let alone 1 exercising daily
- get a job???
- deeli meat / packages meat, they're both ordisnry really...just look at it??? cook in advance is the key
- is chocolate a nutrient you need?
- veggies are full of antioxidants, mineralsd and vitamins and fibre...need i say more?
- if you're modelling soon then i don;t think now is the time to experiment
- training looks alright, depends how hard you do it i suppose

[x_rated_mo]

yeah one thing though about the rotations, the cable machine doesnt have positions throughout the middle for adjusting the cable .. what i do is leave it at the bottom, and do the rotations on knees
good idea about the twice a week heavylifting, should've thought of that, i'm intending on being a beast this summer--jus an all around healthy n strong human being, that when people look at, think he could've survived in the times of our ancestors--survivors of the fittest kinda thing lol i wanna try n make core explosive, be able to do more pull-ups per set then 8 (i used to do alot more), n build way up to the one handed handstand..
just wanted to share goals!
dumbell cross punch: you hold the weights vertically with ur elbowa t 90 degrees beside your ribs, then as you punch (towards the face) you rotate ur upper area and stabilize the hell out of your rear shoulder muscles
yeah, one thing i dunno y they didnt put another workout but i feel this workout is great.. the title was "Win the war on fat" but wat i've done is replace some exercises with others
i'll try hardest to have a dinner like breakfast (time thing)
and for the postworkout thing, i have the juice n nuts right after while i get dressed, then when i get to office (20 minutes) i have the whey n oatmeal n bar, good call about the fibre
solid protein is possible but vegetables is pushin it haha .. cuz time's very limited n its in the office
i dont have time for a job for several reasons
offcourse chocolate isnt haha but thats just the flavour, its the only bar with that much protein in the minishop beside uni
awesome!! thanx alot great advice man

[swanso5]

- a basic push will stabilise the hell out of your rear shoulder
- what did you replace with what? the exercises would have been there for a reason
- you need protein first after training, take it with you...no nuts either after training, not until 2hrs later anyway
- eat soem celery sticks at your desk, mix up a veggie juie
- no time for a job? good luck with that

[x_rated_mo]

what's a basic push? coming to think of it, i need bulk on arms. i think that for me, if i would start to lose muscle, it would be on arms--although they r defined, but especially the shoulders, gotta focus more on em. been a while since i did clean and press.
for instance, seated row--i dont have the machine, so i alternate between pull ups and dead lifts, which are both not included

thanks! lol, i'm still in university mate, and i need the time for education in order to get a job later on, ya feel me?
plus i'm in Lebanon, where the wages are bullshit-- mom who has years of accounting experience and had a really high salary in canada--is now making a decent amount of money. the best of the best make about 3 - 4k a month, which is bull

i'm just putting in the initiative for fitness and nutrition cuz its something i'm really passionate about!

okay, today things went a little differently, i think u guys have nothing to correct with the way i ate:
banana and some hummus on the way to uni, then yoghurt drink about 15 minutes after, a and a protein bar
postworkout, gen soy protein bar, then half an hour later oatmeal with whey n some powdered milk, then green tea a little bit later
then i had spinach with chicken and meat for lunch, n i'm about to have an apple in an hour or two (its 3:51)
i delayed the apple due to bossman's very logical advice about how slow digesting fibres in the apple will interfere with the recovery of muscle during that time period

for dinner, a bit more hummus, i'ma try throwing in wholewheat bread and perhaps some nuts with that

did 15 minutes of interval training, i know 20 minutes is the time in order to get ur metabolism going, but i have 2 exams tomorrow! lol