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2004/09/06, 09:58 AM
I just read somewhere that not too long back a UFC champion was stripped of his title because he was taking a supplement, probably a steroid, that helped him maintain lean muscle while dieting. I figure if a UFC champ can't diet without losing muscle based upon all he must know about the subject, what chance do I have. So I came here to find out how to do it right. My questions:
1- I'm looking to lower my bodyfat from between 15-17% to 10%. I don't know how much cardio i should do to maintain muscle. I have weights. I have a treadmill. I have a punching bag. I assume that I should continue the weight lifting 3-4 times a week, but where do I do the cardio. I read that cardio shouldn't be done on the same day as lifting weights, but shouldn't I do cardio at least 5X a week to cut fat? If so, should i shake it up by alternating HIIT and steady pace jogging every other day. Does the punching bag count as a cardio workout or just a cardio supplement and where do I fit that in?
2- Can I build ab muscles while cutting fat. I know its hard to bulk up while cutting fat, but does that apply to abs too?
3-I weigh about 190. I'm guessing part of the approach to maintaining muscle is to eat tons of protein. Is 200 g enough, and if so, how should I break down the rest of my calories between fat and carbs?
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2004/09/06, 01:18 PM
Hi froshman, here are some of my opinions on your questions.
1. to lower BF% I would suggest cardio 4x a week, and specially early in the morning before breakfast. You should be able to rest and eat enough to workout during mid afternoon.
2. you can build ab muscles while cutting fat, you will only have to be very careful on what you eat and do some weighted crunches. Remember to rest your abs as any other muscle for them to grow.
3. According to my actual diet, Im eating a 30/60/10 ratio of proteins/carbs/fats... Im really not sure if this is the correct amount but it has worked for me to drop to 12% of BF and Im trying to go down to 10% by the end of October.
Hope this helps,
-r.
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2004/09/06, 01:22 PM
You have a great chance to lose your bf without supps.
The reason the pro was doing the supps, is because they are already lean, and trying to get the extra edge. Hope you have the perspective now.
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"A will finds a way, failure is not an option"
Ivan
carivan@freetrainers.com
Montreal Canada
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2004/09/06, 06:36 PM
OK cool. 60% carbs? WOW. I read somewhere that it should be like 20% for cutting phase. WHat BF did you start off with, and what carbs do you eat?
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