Muscle Or Excess Fat Goes First?

[hell_knight]

Well should I boost my metabolism to burn pounds then?

Way I'm seeing it is if I undeeat I become weak.
and I've heard that HIIT ( ex , sprint intervals ) boosts your metabolism a lot more than cardio.

 

[emjlr3]

HIIT is cardio....

you become weak when you under eat because your body does not have the calories to keep building musclse, and since muscle goes first, thats where you body is going to take it form to keep up your metabolic needs

you really need to try and force your body, as I said before, to think that building muscle is more worthwhile then maintaining fat stores

this can, to an extent, be accomplished by lifting hard and heavy while cutting, while trying to stay as anabolic as possible

 

[hell_knight]

I dont really get the definition of anabolic , is it a type of exercise? Or a heart rate zone?

Please explain.

 

[TheDamien]

I dont really get the definition of anabolic , is it a type of exercise? Or a heart rate zone?

Please explain.

As far as I know..

Anabolism:

Larger molecules such as proteins, fats being constructed from smaller molecules at the cost of energy.​

Catabolism:

Larger molecules such as proteins, fats being broken down into smaller molecules for energy, etc.​

 

[emjlr3]

in a nut shell, yes

 

[hell_knight]

Alright then.

Diet questions.

What nutrition am I aiming for and what should I stay away from.
Should my diet be low carbs , or high protein if Im going to be "anabolic" as possible.

Better idea , whats your diet the hulk lol

 

[emjlr3]

bulking, cutting or maintaining?

 

[hell_knight]

cutting , and maintaining I guess , doesn't hurt to know what to do after your done cutting.

 

[emjlr3]

there are a number of different approaches you can take to cutting - I have a way that seems to work well for me, and does not require the absurd carb cycling and/or depletion/refeeding that a lot of other "hardcore" cutting diets do

do you want the skinny of it, or the long winded version?

 

[hell_knight]

long winded , detailed as possible.

somebody give this guy rep!

 

[emjlr3]

alright - ommiting the theory/chemistry/biology behind my scheme, for the sake of time and my sanity:

My basic cutting diet consists of two different caloriic intake days.

I start off by going 1-2 week at what I would consider my maintnance - weight myself everyday, same conditions, and track my gain/loss to try and determine my actual maint.

Now once we have that figured I can begin with the cut

The two days will be one for on/HIIT and one for off.

Our on day will be at a 5-10% deficit, while our off day will be at a 10-15% deficit. We can also think of this as a 250 under or 500 under days. I would not want to under 500 calories below maint - that would be bad and further force our bodies into a catabolic state, which we dont want.

Our 500 day should be higher in fiberous carbs(green veggies) and our 250 day should be higher in strachy carbs(white stuff). Meals, for the most part, consist of as much food as you can stuf into your face, while not going over your intended caloric total for the day(we want to be as close as possible to it however).

P=protein source, F = fat source, Fi = fibrous carb soruce, S = starchy carb source
Suggested 250 day:
meal 1 - P+F+Fi
meal 2 - P+F+Fi+S
meal 3 - P+Fi+S
gym
post WO shake - whey+dextrose
meal 4 - P+Fi+S
meal 5 - P+F+Fi+S
meal 6 - P+F+Fi

a 500 day would be similar - the post wo shake, with less starchy carbs, and mroe fiberous carbs substituded in their place

our PWO shake consist of a fast absorbing protein (whey) and a high GI carb(dextrose) to illicit a quick insulin(insulin is extremely anabolic-and its free) response and get nutrients into our muscles ASAP

if you start getting hungrier, add more fiberous carbs - they are low calorie and can be filling in large quantities (heh)

Such are the basics of my cutting diet - I usually do a 4 day split with this, with some HIIT thrown in - but that is another story all together

you may have to adust your calorie needs as your bw changes or your meta. slows

the forcing your body to be anabolic comes a lot from how you lift - but again, thats more writing

supps - I often go with an ECA stack, not to increase the speed of my weight loss, but to give myself and overall good feeling throughout the day, keep my energy up, and to allow myself to eat more food on the cut

weight loss of 1-2 lbs/week at max

 

[Whitesock]

You guys know that muscles require energy and that building muscle will increase your basal metabolism and cause you to lose more fat right?

Fat = energy storage. Muscle does not equal a glob of energy until your fat is depleted.

Listen to the hulk, he knows what he is talking about.