Hello,

Feel free to ask any question about High Protein , Low Carbs Diet & body fats. Hope that I can help others to archive their dream Body Figure.

#TPC

I hit gym for 1 month and 2 weeks but my weight still same.
I go gym 3 to 4 times a week (monday, wednesday, friday, and saturday)
I always do full body training, and on saturday i do cardio (3 sets and 15 reps per workout)

I drink dymatize fusion 7 post workout and in the morning on rest day.
There no changes at all in my weight.

Do i do correct things?
Can suggest to to reduce my body fat level? (current 25%)
*i dont want take any drugs for reducing my weight

Thanks

Hello,

You did well. For the weight problem, you have to know that our muscle tissue is heavy than fat tissue. Your muscle growing bigger means your body become heavier. For sure you did lose some body fat, you can't see the difference of your weight its because your muscle weight replacing your body fat weight. It is a good thing . I give you an example of my friend, before he start hitting gym & Diet. His weight was 62kg+moderate size belly, after 4 months, his weight reached 68kg. But, his body figure fill with 4-6 pack abs .

No Drugs for me either . For Body fats burning tips , you can try HIIT(High intensity interval training). HIIT is a method of intense cardiovascular training that's proven to burn body fat effectively, It works well on Low Carbs diet. How to do it? > Start with moderate pace jogging with 2-5 minutes > Do 10 x 20 seconds all-out effort sprint with 30/25 seconds slow pacing jog between > after finnish previous section, do 10-15 minutes slow pace jog to cool down. Other than HIIT, Fasted walking in the morning. How to do it? When you wake up have a strong cup of black coffee to help raise your cortisol levels and also provide hit of caffeine, both of which will help to mobilize fat stores for energy. After these do 20-45 minutes of power walk(easy huh?)

Hoped it helps

This post has been edited by ThePeopleCares: Dec 6 2013, 06:33 PM

Thanks a lot for suggestion,
I always take a walk to my office. around 20 minutes normal walk (40 minutes a day)
i just afraid sweet to much in office if do fast speed walk. hahahaa
Maybe i will try your suggestion fasten my walk speed during go back home.

Thanks again bro

You're Welcome

You don't need BCAA for a simple thing like LISS cardio. Have you taken respiratory quotient into consideration with regards to its relationship with insulin? You do realize the purpose of fasted walking is to do it fasted. BCAA produce a transient spike in insulin affecting RQ negating the purpose of fasted cardio in the first place. HIIT and LISS function by different metabolic pathways. BCAA pre HIIT yes but unnecessary for LISS.

This post has been edited by darklight79: Dec 6 2013, 11:18 AM

Hello,

Well...I personally take BCAA before HIIT & LISS/power walk in the morning. It works well(from my experience). Just to reduces the amount of muscle loss during exercise and improve my body protein synthesis.

Regards

Explain to me how LISS causes muscle loss if done just after an overnight fast. Even my Mr Asia friend and western natural and professional bb competitors i know and correspond with regularly don't take BCAA pre LISS. Pre HIIT maybe yes.

Hello,

Hmm... What about if Im in a month of Low-carbs diet? BCAA still unnecessary for LISS in the morning? From my personal experience & logical thinking, I just take BCAA pre LISS in the morning (Just to prevent counterproductive occur). The point is, as long as I get the result that I want..Sure, why not? Maybe you can give me a better idea? To re-correct my misunderstanding? So that I can give a better solution about LISS fat burning to my local friends ?

Regards

This might be helpful

http://dynamicduotraining.com/wordpress/15...timal-fat-loss/

Allow me to explain from a doctor/bodybuilder's standpoint. Insulin is an anabolic hormone. It is also a fat storage hormone. With regards to insulin and RQ, once insulin is spiked, RQ goes up. RQ up = fat burning stops. BCAA's produce a spike in insulin. HIIT differs in the sense that it operates through a different metabolic pathway eg. epoc. It's comparing apples and oranges. Why would you want to spike insulin in LISS since it's a non anaerobic activity?

This post has been edited by darklight79: Dec 6 2013, 02:55 PM

Why Protein even BCAA's before fasted morning cardio is a bad idea
There is a reason that morning cardio in your fasted state from the night is so effective. It is becasue your blood glucose levels have good down so has your insulin. In fact you are in a insulin deficit upon waking and why that is when lab glucose readings are taken to check for type II..

It well known that fat burning does not happen in the presence of insulin. We also understand that glucose causes the its release into the blood stream. Once that happens fat burning or more specifically released of fatty acids from our bodies into the blood stream to be used as fuel is stopped. As far as how sensitive our panaceas is to glucose in our blood. Only 2 mg of carbs per 100ml is enough for the panceas to release insulin.

Now normally protein only has a very small effect on blood glucose levels and thus has only small effects on insulin release. But of the various aminos BCAA will trigger the largest release.

But beyond that there is an issue and it has to do with one of the reasons why morning cardio is so effective in the first place. You are at your lowest insulin levels. That means the most release and effective burning of fat. The issue is that in that small insulin deficit condition. Any amount of protein will trigger gluconeogenesis. Also the idea that you are burning the protein instead of the muscle does not fly. You are burning the protein turned into glucose instead of fat and have also becasue of that effect cause your pancreas to release insulin in response to the blood glucose and have effectively turn off your fat release and burning ability.

So if you actually want to use morning cardio as a effective way to burn fat as the best rate you do it with in the fasted state.


I pulled this from a abstract:

Insulin is required for carbohydrate, fat, and protein to be metabolized. With respect to carbohydrate from a clinical standpoint, the major determinate of the glycemic response is the total amount of carbohydrate ingested rather than the source of the carbohydrate. This fact is the basic principle of carbohydrate counting for meal planning. Fat has little, if any, effect on blood glucose levels, although a high fat intake does appear to contribute to insulin resistance. Protein has a minimal effect on blood glucose levels with ADEQUATE insulin. However, with insulin DEFICIENCY, gluconeogenesis proceeds rapidly and contributes to an elevated blood glucose level.
It also follows a logical role if insulin is needed to metabolize something as improtant as protein you know its going to have a way to illicit a insulin response to it if there is not enough already present. If anyone would care to test this theory of protein increasing glucose levels . Take a morning blood glucose reading and then drink a protein shake or each a protein meal. Check it again. My be is you will see a jump.

If all or any of this does make sense or doesn't seem right then lets all discuss it.

GREAT INFO.
i do not know that BCAA will cause transient insulin spike.
If taking BCAA during fasting 16-18hours consider ok?

Lol. How do you go without food so long.

after reading this long article only I realized my english is not that good. I could not understand well.
From my understanding through reading this ;

- BCAA not needed before morning exercise
- Protein does better job
- to loose fat from jogging, morning session will be the best choice because fasting (sleeping), low insulin level, hence burn fat better ?

Did I misunderstood anything ?

Hello,

Wow... Nice Information..Truly scientific point of view. These information making me know more about it. Thanks bro! I will keep it into my personal fitness portfolio . Great! then I need to restructuring my LISS .

Thanks
Regards

I think I'll explain better at the meet up later at MJ cafe if I see you there. Lol. Just remind me.

Not a problem. I spend a lot of time on research. Lol.

So basically, bcaa pre-HIIT and fasted for low intensity cardio?

And what about bcaa during LISS too? Hope u can enlighten me on this

This post has been edited by deadmau5: Dec 7 2013, 12:34 AM

I have some questions too. If my objective is lose fat:

1) As long as I experience calories deficit, does it matter what my macros are? Do I really need to consume at least 1g/ body lbs of protein?

2) Which is more practical in losing fat? A slice of bread with jam (lower calories but high in sugar content) or with peanut butter (protein and good fat but high in calories).

1. Calories > macros > timing, 1g/lb is overrated.

2. That depends on the individual. I've known natty bb's who shred to almost 4% naturally with Fruit Crunch cereals daily in their diet.