3000 calories
300g protein
300g carbs (or less)
65-75g fat

200-300g carbs during weekdays

500-600g carbs on weekends for loading?


all food will be good quality, best that i can get

Post up your body weight, training style, etc. Timing of macros, preworkout, post-workout nutrition, etc. Cutting, bulking, or recomp? How many meals per day?

RE the carb cycling: Personal bias is to low-carb it, but if you are lean and can handle them everything is easier with some CHO. Read the carb cycling thread locked at the top of this page if you haven't already. I'm not sure how high and low one goes to achieve the benefits of cycling.

Yup- more info.

230-235 lbs (fluctuates)
6"2 @ 18-20% BF
Endomorph

Goal: 16% BF ASAP, so I want to CUT.

Supplements:
BCAA (ICE) (looking for rec. dose)
L-Tyrosine
Antioxidants
Vinegar

Maybe something for nutrient portioning.
Not looking for thermo's or anything hardcore until I get to about 16%.



I can stick to a low carb for a little bit, but would need a day off or something to eat the good stuff.

I am on a regular bodybuilding split, doing about 8 reps. Looking for a good split as well.

would you consider changing your split? McDougals LFLYOC routine is fat furnace
no need to load Carbohydrates IMO, they are already relatively high.

yes im going to check it out
you got any info on LFYOC? what is that short for?

lose fat like your on crack got it

edit: nvm, got mixed up with something else
im going to take a look into it
do you have any other good programs?

honestly I think that is your best bet for fat loss, and a host of other benefits.

whats your opinion on HST and a cut?

i dont really get the LFLYOC because it only trains back and legs?

http://www.mindandmuscle.net/articles/marc_mcdougal/lose_fat
make sure you are looking at that link, it trains everything, I don't know how you missed the dumbell presses, etc., but it is EVERYTHING, sure its compound movement, so there aren't bicep curls, but you will hit bi's when you are doing rows, pulls/chins, etc.....you gettin me?

HST and a cut..kind of cancel eachother out, I'm assuming your natural, and hypertrophy is extremely in a caloric defecit is damn near impossible unless your a true begginer to weight training or you are doing some kind of supercompensation with calories later (i.e not a cut)...so no HST and Cutting do not go together.

HST is like FLYOC because it targets the whole body usually. I have heard the expression whatever gives you good results for hypertrophy gives good results of retaining/building while cutting.

thats true, but I think LFLYOC is superior here. save HST for bulking.

yeah i guess i missed something

im thinking i'll probably go with this one. is there a limit to how much time you have between your sets? like 30 seconds to get from A1 to A2 or no?

besides this one, any other splits i should put into consideration?

Im probably gonna do LFLYOC
just dont like the jump roping - thats about it

are there any reviews for it? and what is the appropriate diet for it?
where is cardio incorporated?

diet is whatever you set it up to be, how did you come up with yours? did you just reduce calories by 500 or was there more to it?
there are a few reviews on this site, some very good results.

cardio where you want it, I would start by just throwing it in on the days you aren't training.

nice nice it looks like i got it down

can you link me to some result threads? i cant find any

and thanks alot for the help - appreciate it


is anyone interested in a log? dont know if i can update daily but can keep you guys updated

are the segments of lifts suppose to be like a superset?

it is like one constant monsterset.
when you look at the article it tells you when to rest.

fully agree on the lflyoc training for your goals. I would do carb cycling or take your daily carb intake lower too if cutting is paramount.

got it. sounds good.


cardio on empty stomach or doesn't matter?

I prefer fasted low intensity cardio for 30-45 mins in the beginning until you start to see signs of muscle loss. You will find many who disagree with me on this. Note: I would not do any fasted cardio on the crack workout. Just do your 15 mins of cardio post workout and call of a day

Eat before you do that workout. Your likey to become hypoglycemic and passing the fuck out. It will feel like your going to die.

Also, if you really think you need that many carbs (you don't BTW) eat them around the time you workout. I think carb cycling is a good idea... but lowering them in general is going to be beneficial. You should also think about lowering your total cals. Being an endomorph your not going to be prone to losing a ton of weight easily. Be aware of this. Your also going to want to give up on your diet a lot easier than most. Be aware of that too.

The idea that endo's should diet too intensily or strictly so's not to fail is a mistake. You end up seeing no results and becoming discouraged and end up quitting anyhow.

Word,kcals should be lowered at least by 500 with one refeed every 4 day at 3000-3300 kcals.

I'd sip on some whey or leucine/BCAA either right before or during cardio and certainly during your LFLYOC sessions.

I'd use Sesathin (bulk form is on the cheap-cheap FYI) before LFLYOC or cardio to liberate FFA for oxidation through exercise,this will make your w/o's much more efficient WRT fat loss.

I would also use Sesathin at every meal along with fish oil,take in a total of 6-8 grams epa/dha every day.Carlson's or NOW are reputable brands for fish oil,liquid form (lemon flavored) over caps is generally the better way to use fish oil.

GTE,fish oil and sesamin impart a synergystic effect WRT fat oxidation and these are staples for endos.Immediate goal is irrelevant regarding these 3 supps,be it cutting,recpomp,maintainance or bulking phases.Endos are effectively screwing themselves over if these supplements are not in place,IMHO.

If he is only cutting cals by around 500, do you really think he needs a refeed?

i was going to comment on this as well. Refeeds wouldn't be necessary. At least not every forth day. Maybe every 14th.

+1. Actually, at his current BF%, refeeds may not be necessary for quite a while.

I should have worded it as refeed/cheat meal.

I don't think a refeed would be needed either,for at least a month.

I meant in terms of psychological benefit to the original poster WRT sticking to the diet.

If an endo sees 3000 kcals ED as a means to lose weight,it's clear that he could use an extra push somewhere.

I think 2300-2500 kcals with a refeed/cheat day every 4th (or 7th if he can ride it out) at less than 3300 would be efficient.

so my new diet has me eating 400g of carbs a day, schweet!

refeed/cheat 1x a week for sanity and compliance sake until you get down to the point where those cheats are stopping you from advancing further.

oh for God's sake people, this diet is much too easy

really though, i'd like to see you do this:

2000calories daily
-225 grams protein
-100 grams fat
-50grams CHO

have a cheat meal or something every 14 days if you can stand going that long, if not and you'are gonna pussy out go 7 days before refeed

I second that entire post.

you just paraphrased what everyone said. I'm sure every one agrees with this post.

I have to agree, atleast cut it down to 2600 or so, I'm bulking and taking in under 3k, sure I'm smaller...but I wanted to add some extra effect.

what does everyone think of 250g pro, 75-100g carbs, and 75g+ fat? thats ~2000 calories. would i do a weekly refeed/cheat on that? would really like to have just one meal to eat some finished food or something


I just got back from my first workout. MM told me that Tabata cardio would be good for cardio, so I started off with that on the elliptical machine. The research on the tabata saids 8 cycles of 20 seconds max. intesnity followed by 10 seconds of moderate intensity is equivalent to 45 minutes of regular cardio. I cheated a bit on the last 2 cycles but after the cardio my legs were pumped as hell.

I went througth the proposed workout in the article, though i switched a few exercises when the free weights weren't available. I also had to run up and down the stairs before the last set of the first 2 circuits, which made it even more intense. I should probably start going to gym earlier

The whole workout seemed like a giant cardio session. I got pretty faint by the end of it so i sat in the locker for a good 15 mins. after the the workout my heart was beating just as fast as the first time i tried redline. Now I'm just a little tired, like a satisfying tired feeling.



hey as far as the fat liberation thing goes, i dont have sesamin but i have a bottle of BURN3D by omega which has forskolin, that might be good wouldn't it? anyone recommend it?
and yeah i'm taking gnc megamen, ICE(should i go for 2 or 3 servings?) and going to start beta-alanine(i think that could help a lot) as of now

thanks alot for the help everyone

I would NOT do cardio before a LFLYOC session. Marc reco's doing 15 mins. max post-workout to chew up any FFAs liberated from the workout, but pre-WO cardio, especially tabata, is just plain crazy. I don't mean in a good way.

Sounds like you had a good first workout though and you now see exactly what it is all about. Prepare to torch fat like you've never seen before.

Hmm, I would do cardio on off days, or do 20 mins low intensity post LFLYOC.

3 scoops of Ice during the session should be good.

That diet would be killer, and I would refeed once a week with 3k.

on refeeds, aim for 1 gram of protein per lb of bodyweight, the rest from carbohydrates (avoid fructose, and limit fiber), fat as low as possible(no direct sources)

I am going to start cutting soon, tomorrow??? Just got my bottle of Lipoderm ULTRA today and I am pumped. This thread got me thinking about LFLYOC and I am halfway through reading it and I must say Mr. McDougal you are one funny mofo "Hell, your eyelids are going to get room service. Whole body lactate levels will be high enough that your urine should taste like cow’s milk. Now we’re talking." classic. Anyone recommend timing for this? is A.M. on empty stomach ill-advised with this crazy inferno of a workout?

ill-advised to the max..we're talking "super-catabolic-broski"...er catabolic
get a meal or two in.

well so far did the first two routines, going to to do the others durign the weekends

keeping diet on track, my focus is really terrible right now
just been feeling burnt all day

a little bit sore as well, going to do some cardio today and then to outbacks

im taking 2 scoops of ice during workouts, 1.5(for 10g) during cardio, taking BURN3d about twice per day and about 5g BA just to load it up
if i keep it up for about 2 weeks more or so i'll add in AMP2 towards the end

what about 220g Pro/150gCarb/65g fat? (this is how I recommended the other dude do it)

you might feel better. Cals would be a little higher but its still fine, right now you are like borderline keto IMO, but your carbs probably aren't low enough to go in to keto.
The calories will be a bit higher, but it is certainly still sufficient for cutting, and with LFLYOC I think you are set.

are you still using sesathin?

and good work thus far, keep it up.

well week 1 is pretty much over, finished all 4 workoust
the low carb can get annoying but some caffeine helped out
i think im gonna try to stay at 100g for now it should be better if it gets worst ill slowly go up

i ate most of my carbs around workout time and had more energy

the diet/exercise took off alot of water weight too. pretty nice

nah im not using sesathin but i do have a liquid bottle, just dont know if its worth the trouble of taking it
thanks

whatev

good

good

ok, try half dosing, if it bothers you, just stop, its not a permanent thing.

Its been about 4 weeks now, today I am finishing up the 4th week of the workout, and its going really well so far.

Strength is up, tummy shrunk, chest got leaner, feeling strogner and endurance went up.
For four weeks, this is probably the best I had.

I am doing about 20 seconds as fast as I can on the Elliptical machine 2-3 times during a circuit instead of Jump roping, so its like a tabata mix. Doing AM cardio on empty stomach, drink MuscleMilk 15 mins into it. SSF send me some AndroGenerator and Omnibolic which I am going to mix into the last 2 weeks. I might go for 8 weeks of this workout as well.

As far as other supplements, I am using Beta-Alanine and ICE mixed together, and started to take BURN3D recently before sleep and in the morning to maximize the cardio. Full review coming in like 2 weeks.

I don't think fasted cardio is your best bet. Atleast take some BCAA before hand. Glad to hear about all the improvements though

I plan to start the LFLYOC program next week. I recently purchased 7" olympic bar. I'm excited. Would HIIT cardio on treadmill be recommended on the off days, or should I stick to 30-40 mins of steady state cardio? I've pretty much been doing HIIT exclusively on my off days the last 4 months .

I also have a question about fat & carb intake. I've taking in about 85-100 grams of fat daily (fish oil, udo's oil blend, nuts (cashews, almonds, natty peanut butter), & olive oil). I'm 5"12 3/4, 205 lbs. Protein intake approx 225 grams daily. My total calls have been in the approx 2500 range. I've been low carbing it, approx 100-150 max (I get my complex carbs either in the morning, pre & post workout). Should I lower my fat intake for this program? Shoud I go even lower carb?

Would (Mon, Tues, Wed-off, Thurs, Fri,) be a good split for this work out?

You must be coming upto the no breaks between sets stage soon, I don't envy you one bit, hows it going?