dos and donts for cutting

Do … eat fewer calories in a day than you burn in a day. Don’t … eat more calories in a day than you burn in a day. Do … eat a variety of foods from each food group. Don’t … limit your dietary habits. That’s dieting, which doesn’t work. Carbohydrates do not make you fat. A diet high in fibrous watery fruits and vegetables will melt away the fat just as fast, if not faster than, a very low carbohydrate diet. Do … eat as close to mother nature as possible. She can provide all your needs. Don’t … eat highly processed and refined foods. The glycemic index is bunk. It’s a crude yardstick and has mis-indexed many foods. The only important thing to take away from the GI is that some foods last longer in your stomach therefore decreasing your appetite. You eat less if the food stays with you. Do … eat foods that have a lot of volume but few calories. Don’t … eat foods that have a lot of calories and little volume. You want to avoid concentrated calories. You can eat as many fruits and vegetables as you want without getting fat because they contain so few calories. They are mostly fiber and water. Do … drink lots of water. Don’t … drink anything else but milk. You can add some lemon, parsley, or whatever to your water to spice it up. But a protein shake or a Gatorade can’t replace water … a very interesting chemical substance that has unusual properties. Do … exercise every day … be it a walk or a hard full body workout. Habits stick with you. Don’t … over train and try to drop 30lbs in 8 weeks because all your going to lose is your metabolically active muscle tissue. More than a pound per week and your risk is significantly greater without the use of AAS. Do … pace yourself when undergoing a physical transformation. You can’t win a 12-52 week race if you start out sprinting. Lastly … I have never found a cheat meal or cheat day to work very well for me. I find that it slows progress. However, I do find that zigzagging calories from high to low (always remaining in a net negative) over the course of a couple days works much better. For example, at the moment my energy expenditure increases towards the end of the week and the weekends. So throughout the start of the week I eat as few as 1800 calories slowly increasing upwards to 2300-2500 towards the weekends.

Valkyl and Data - awesome information Great thread - keep em comming (I'm gonna bookmark this thread)

Originally posted by Data Lastly … I have never found a cheat meal or cheat day to work very well for me. I find that it slows progress. However, I do find that zigzagging calories from high to low (always remaining in a net negative) over the course of a couple days works much better. Data i believe there is a right and wrong way to use cheat meals. Firstly making it the last meal of the day so it gets plenty of time to digest. Secondly eating foods which digest very well like Ice Cream (not too much Pizza). Also only using them when you need to, like when you feel your body needs a kick, not neccessarily every week if you don't need it. Saying that, everyone is different and responds differently. All i know is that when i've used cheat meals my progress is faster and i hold onto more muscle as well.

I think that it all comes down to making better choices within your lifestyle. Not strict dieting following someone elses rules. Dieting doesn't work. I do follow a uniform diet but some days I feel like adding more raisins to my breakfast cereal, or just having some scrambled eggs instead. I think that you make good choices and you obviously know what you are doing. I wasn't suggesting that you were wrong. I guess I should have stated that having strict cheat meals/days didn't work well for me because I would end up supressing so many cravings that I would all out binge. Eating uniformly but making good choices within my lifestyle had the greatest impact on my body comp.

Most importantly.... Whatever diet you chose to follow, stick to that diet. Just about any diet plan will work as long as you stick to it. But you have to stick to it. Don't get caught up with trying new things every week.

2-3 hrs/cardio/day =losing much muscle. I would circuit train and stay active . That is fucking overkill for most. The most catabolic I have ever been was doing a program like that. And your damn sure right about motivation..most will lose the dedication for doing shit once they see lbs of muscle disappearing along with the bacon they wear. Now if this works for you( go for it) because it may work for some. But we are not all the same and there are other factors involved. Like no motivation or dedication do to feeling sickly from 3 hours of cardio/day . Plus pumping the iron??? sounds like the old muscle rags 4-5 hours in the gym bullshit. Good luck to all this works for! It may,depnding on your age,body type,amount of juice,amount of muscle& strength your willing to sacrfice for the very low levels of b/f%. But then what..I mean if you're not into for a competition just that walk on the beach..those few short glory moments you're NOT a getting and award or paid for but hopefully at least laid for....celebration???..stray from this shit and if your body (& most will) you're back on the fat wagon big time rebound. For those in competition: might be worth it. How fucking long you gonna maintain that low b/f? Most bodys= not long. There is no one formula for everybody...maybe for fixing mechanical devices.....

Originally posted by Jay_Abbays DOs: Diet Cardio DNP HGH Clen T3 Test/EQ Don'ts: Don't believe everything you read (instead - find out what works for you) Right on the money!

bump

eat the ass out of a dead monkey. Priceless

HIT cardio to minimize muscle loss

Originally posted by djsupremecugine whats up guys just reading a thread called dos and donts for bulking, Good idea. 😀