Anyone cutting during the Winter? - Fight Forum - MMA - UFC - Boxing - K1

rugger · 11-03-2005, 01:42 AM

Yea, I prefer to put mass on in the cold months, but not this year, since I am still wearing last year's "Winter Coat".

So I am cutting, started dieting on Monday. If you find it helpful I'll be happy to post my current stats, typical diet and follow up with a finish in the early Spring.

Here's a taste, if there is interest I'll continue...

I typically keep my diet pretty simple when I cut and my workout that is focused specifically at cutting fat is quite simple, but it's my key. I continue heavy weight training 3-4 times per week as well. The thing that works for me everytime, assuming I am sticking to my diet is Empty Stomach Morning 'Cardio'.

I don't care what anyone says, including the 'experts' that try to compare a person to a race car, "Would you race that car on an empty tank?" BS - empty stomach AM cardio is king for cutting (with diet in check of course). No one that I have suggested it to has said otherwise, I personally know hundreds that have done it and love it. It will do in 2 weeks what diet alone cannot achieve in 2 months. I did not say it will work for everyone, but no one that I know that's given it a sound effort has complained, in fact many comeback in 2 weeks and say they lost 2 inches from their waist.

Now, it's not really cardio at all, but the activities I chose are typically thought of as cardio. For true cardio the intensity would be higher. First off, do not eat when you wake, this will ensure that the liver and muscle glycogen is used quickly or not at all and the body will begin burning fat ASAP. The fat burning is actually greater AFTER training, since during training your body will try it best to use sugar as fuel, but at rest the body primarily uses fat - that's right, when at rest you burn fat as energy.

I prefer to mountain bike (4-7 miles lately - easy terrain), or do some random intervals - walk/run/jog, but even brisk walking for 30-45 minutes will work better than you might imagine.

Next post will be sample diet I use to shred in record time, while keeping my energy levels high - do not think I startve myself like a contest prepping bodybuilding - no way, I eat PLENTY, but I eat CLEAN.

rugger

explosive · 11-03-2005, 01:20 PM

I don't care what anyone says, including the 'experts' that try to compare a person to a race car, "Would you race that car on an empty tank?" BS - empty stomach AM cardio is king for cutting (with diet in check of course).

rugger[/quote]
just absolutely make sure you eat a large , healthy breakfast after your morning cardio session....otherwise youll have zero energy for training and you wont lose any weight as youll be hungry and your metabolism will be slow all day.

rugger · 11-03-2005, 02:43 PM

My breakfasts are not large in my opinion. I rarely eat a large meal. There is no point to that. Instead I eat often, which makes much more sense. I don't weight train until the evening, after I have had plenty of food, usually 5 meals prior to that, then 2 more after.

After the cardio I have one of the following meals after my shower. These take less than 5 minutes to prepare!
2 poached eggs (poached in the microwave)
1 whole grain english muffin (toasted with the cheese)
4 slices canadian bacon (pan heated)
1 slice of cheese
1 banana
1 diet coke

or

5 eggs (anystyle with yolks)
1 cup oatmeal
1 banana
1 diet coke

or

3 Whole grain eggo waffles
3 tbsp natty peanut butter
1 banana
1 diet coke

And about 2 hours later I'll have one of those meals again.

Immediately following my evening weight training I have 40g protein and 60g dextrose.
Within an hour of training I have a proper meal, usually chicken, brown rice and broccoli or similar.

I can go into my diet more if you care, I keep it very simple, clean and often. I'll cheat 2 meals each week, like a harmburger from Fuddruckers, Wings, or a thin crust cheese pizza (Dominoes or NY style)

rugger

Weasel · 11-03-2005, 04:42 PM

Quote:

Originally Posted by rugger

Yea, I prefer to put mass on in the cold months, but not this year, since I am still wearing last year's "Winter Coat".

So I am cutting, started dieting on Monday. If you find it helpful I'll be happy to post my current stats, typical diet and follow up with a finish in the early Spring.

Here's a taste, if there is interest I'll continue...

I typically keep my diet pretty simple when I cut and my workout that is focused specifically at cutting fat is quite simple, but it's my key. I continue heavy weight training 3-4 times per week as well. The thing that works for me everytime, assuming I am sticking to my diet is Empty Stomach Morning 'Cardio'.

I don't care what anyone says, including the 'experts' that try to compare a person to a race car, "Would you race that car on an empty tank?" BS - empty stomach AM cardio is king for cutting (with diet in check of course). No one that I have suggested it to has said otherwise, I personally know hundreds that have done it and love it. It will do in 2 weeks what diet alone cannot achieve in 2 months. I did not say it will work for everyone, but no one that I know that's given it a sound effort has complained, in fact many comeback in 2 weeks and say they lost 2 inches from their waist.

Now, it's not really cardio at all, but the activities I chose are typically thought of as cardio. For true cardio the intensity would be higher. First off, do not eat when you wake, this will ensure that the liver and muscle glycogen is used quickly or not at all and the body will begin burning fat ASAP. The fat burning is actually greater AFTER training, since during training your body will try it best to use sugar as fuel, but at rest the body primarily uses fat - that's right, when at rest you burn fat as energy.

I prefer to mountain bike (4-7 miles lately - easy terrain), or do some random intervals - walk/run/jog, but even brisk walking for 30-45 minutes will work better than you might imagine.

Next post will be sample diet I use to shred in record time, while keeping my energy levels high - do not think I startve myself like a contest prepping bodybuilding - no way, I eat PLENTY, but I eat CLEAN.

rugger

Thanks a lot for this rugger. I am going to join you on this one, I've been getting lazy recently and need to get back on track.

I have heard about doing cardio on an empy stomach - It was recommended to me a while ago - just keep the running shoes at the side of the bed, wake up and go for it. I did dismiss it though, mainly due to the old argument of fuelling up before you go. I am definitely going to try it now though, even though I don't usually have much time on a morning, I need to make more time - no more excuses.

One question though, do you think it would be wise for me to have some fluids before I go? I mainly do long runs anyway and I worry about being dehydrated. I hate carrying those damn water bottle things with me on a run.

Keep us updated rugger, much appreciated.

rugger · 11-03-2005, 05:34 PM

H2O is good enough. I would not like to have any more glycogen available than is stored in my muscles and liver for this. If you worry about going to hypoglycemic carry some GU, powergel, sweettarts or glucose tabs and water with you. Since I bike I take a camel back with water and GU just in case, but will not resort to the GU unless I am literally failing down.

Be careful to keep the intensity low enough and the duration really shouldn't last more than 45 minutes, so maybe a 4-5 mile jog would be the right distance at an acceptable pace.

Will keep you updated. You do the same.

scho · 11-03-2005, 11:19 PM

I will be cutting during winter as well. I am at 215 right now and can cut weight to fight at 205, but I really want to get down to 195 then cut to 185. I think I can do it, but cardio is going to own me this winter.

Goeth27 · 11-03-2005, 11:46 PM

I am planning on getting to a hopefully lean 165, i am currently 170-172, mostly i just want to start working on cardio. The only free time i will have to run is after school at the rec, would this be ok, or would it just be a waste?

scho · 11-04-2005, 10:00 AM

Quote:

Originally Posted by Goeth27

I am planning on getting to a hopefully lean 165, i am currently 170-172, mostly i just want to start working on cardio. The only free time i will have to run is after school at the rec, would this be ok, or would it just be a waste?

I do all my cardio in the afternoon, but I make sure I have not eaten about 2 hours prior. I like to work out on a basically empty stomach. I started getting serious about working out right after UFC 54 in August. I have gone from 251 to 215 in that time, so cardio in the afternoon is definitely NOT a waste. Good luck reaching your goal!!!

rugger · 11-04-2005, 11:25 AM

Awesome scho.

Right on, not a waste, just not as effective. The best cardio/training is when YOU will and can do it. If the morning doesn't work for you, don't despair, do it when YOU can. To be a bit cliché, just do it. However, the afternoon session will not be quite the same, because your body has stored plenty of glycogen in your liver and muscles all day...that will be used as energy during your workout. Only when you stop training will your body burn fat - hard concept to grasp, but that's how our bodies work - burn available sugar when under stress, burn fat when at rest.

Also, when I say empty stomach cardio it's a bit of a misnomer - don't just think of digested energy, but energy in your blood, muscles and liver. So what I really mean is depleted glycogen cardio - I have fasted all night - burning calories so I have depleted glycogen stores, thus lessening the available sugar to be used for energy.

Supplementation to enhance your workout and fat loss
My disclaimer – these are suggestions if you like what you hear try it or research some more. I know what has works for me, my clients and colleagues, I’m not looking to debate this.
To help fuel your workouts and help with thermogenisis you could pop some ECA or NYC base fat burners (ephedrine, caffeine, aspirin/norephedrine,yohimbe, caffeine) or a combination. Personally I like Universal's Animal Cuts or Nutrex Lipo-6, if you have ephedrine and like it, use to too.
Something a bit more unorthodox (from an insulated American point of view at least) that helps the body shuttle the fat. Acetyl-L-carnitine (aka ALC, aka ALCAR) is a compound derived from the amino acid, L-carnitine, and is produced in the human brain, liver, and kidneys by an enzyme called acetyl-L-carnitine-transferase. ALC facilitates the movement of a coenzyme into the mitochondria during fatty acid oxidation, a process essential for energy synthesis. The body does this, but slowly. The catch to supplementing here is you really need to use an injectable version - THIS IS NOT ILLEGAL. It's quite simple, digesting ALC is next to useless - the marketing of these products are based on the results of INJECTABLE use.

Obviously there are tons of workout schemes and diets to try, many of them will work, some better than others, some will work for you, some will not. I am not holding the miracle workout or diet; I have experience and like to share the things that have worked time and time again with various people, myself included.

Good Luck to everyone.
rugger

p.s. I started at 220 2 weeks ago, I am 215 now with 1 week of 5 sessions of AM cardio and a clean diet for 5 days. That's perfect as I do not intend to lose more than 2.5 pounds each week, since I want to maintain and even gain muscle while I cut - before you argue, yes you can maintain and even gain lean mass while cutting.

Unknown · 11-04-2005, 03:32 PM

I personally would love to do some AM workouts during the winter. But unfortunately it very cold up here. There are some days that you almost have to go out running dressed like an eskimo even in the afternoon.

As the winter rolls in I am slowing down on my cardio craze and getting back to the weights. After 2 1/2 months of cardio and diet I gained 3 pounds. Currently holding at 214. So I have given up hope of making weight for the Navy. At my height they say I have to be 185 or under 22 percent body fat. I'll probably never get under 200. But I am well under 22 percent so no big deal. Just have to stand around in my underwear while they are doing the calculations. No biggy.

For my exercising this winter I am hitting the trails on my free ride mountain bike. When there is snow on the ground the ride gets much more intense. I am going to get back to the cable work and also get back into some more traditional exercises.

angryjonny · 11-04-2005, 03:40 PM

I heard on the radio a long while ago that there was a study done to show that you are more susceptible to sickness when you work out in the AM. Has anyone else heard this? It has something to do with your immune system. I can't remember the details though.

Goeth27 · 11-04-2005, 03:45 PM

That actually makes sense, because last year when i started working out when I got home at 9 a.m. from school then I would go back. For about a month or 2 it seemed like I would keep getting a small cold here and there, but it could of been anything.

rugger · 11-04-2005, 04:05 PM

I think once you acclimatize that's not the case. I could see it throwing your body (immune system) a curve ball, but it would be temporary. Your body WILL adjust quickly, so I don't think this potential window for 'sickness' would last long.

Unknown · 11-04-2005, 04:18 PM

Yea I have to agree. If you are exercising in the mornings a lot your immune system will be used to fighting off and little bugs you might catch.

rugger · 11-04-2005, 04:37 PM

I think you guys are missing something...I am suggesting a moderate to easy session. "I prefer to mountain bike (4-7 miles lately - easy terrain), or do some random intervals - walk/run/jog, but even brisk walking for 30-45 minutes will work better than you might imagine."

I am not suggesting anything heavy or intense.

Here is a BBC article that sites the comprise to the immune system.
http://news.bbc.co.uk/1/hi/health/2154387.stm

From the article -
"I would advise athletes to avoid training in the morning under these circumstances, but things won't be so bad for someone who is just going for a morning jog."

Benefits are AM cardio outway the risk as far as I'm concerned.

rugger · 11-04-2005, 04:43 PM

Another observation the article tells you that high-altitude training is immuno-suppressive. But elite athletes train at high-altitudes specifically. Risk vs Reward. You decide.

rugger · 11-05-2005, 10:32 AM

I hate mornings. I took 2 Lipo-6 caps at 6:45 and started cardio at 7:15 this morning.

33 minutes on the mountainbike, easy pace on road and trail.
5.9 miles
Ave speed 10.7mph
Max speed 25.9

8am
2 poached eggs
2 THICK LEAN slices of canadian bacon
1 slice cheese
1 whole wheat english muffin
1 tbsp hollandiase sauce
1 banana
Coke Zero

10am
3 slices whole wheat
3 tbsp peanut butter
1 banana
1 Diet Coke

10:30 going to mow my large lawn, trim trees, general yard and house work the play on the trampoline with my boys. That will burn around 500 or so calories I think.

12:30 I will pop a couple more lipo-6 caps

1pm meal
chicken salad on wheat
grapes
green tea

The rest of the day will include 2-3 meals and 1 post workout shake (h2o, protein and dextrose). Meals will be about 4oz chicken breast, 1/2 cup brown rice and 1 cup broccoli. I probably won't snack or cheat today since I had a Turkey burger and small fries at Fuddruckers for lunch yesterday as a cheat meal and about 1/4 cup peanuts before bed last night. Workout this evening will be a moderate leg workout - squats, stiff-leg deads, and leg curls.

p.s. on non-weight training days I work on the heavy bag, rope skipping and some medicine ball work. This is not really organized and my concentration and intensity on this varies greatly so I don't really "count" this as working out, even though it's uite taxing some days.

rugger · 11-05-2005, 08:13 PM

3:30 meal
more chicken salad - 6oz of chicken
1 cup steamed broccoli
1/2 cup steamed baby carrots
tea

6:00 2 scoops no-xplode , 2 cap lipo-6
6:30 gym for legs (UFC recording) - it turned out to be a light workout, I didn't feel like I had the carbs to go balls to the walls.
Squats
135 x 10
225 x 10
275 x 10
295 x 10
315 x 10
275 x 20
225 x 20
225 x 20
Stiff leg deads
185 x 15 (3 sets)
Lying leg curls
60 x 20
80 x 20
100 x 10

7:15 post-workout 50g egg protein in 2 cups soy milk with 25g dextrose

8:00 Cheat meal after all (only my second this week and that's what I allow)
2 slices thin crust chhese pizza with lots of water and multi-v.

10pm meal (I did legs so I need this) will probably be some toast (whole wheat sugar free) and peanut butter

rugger · 11-06-2005, 08:52 AM

Very similar start to my Sunday.
6:45 2 Lipo-6 caps
7:20 ride, I thought my pace was going to be slower because of my leg workout last night, but I was wrong. I went a 1/3 mile further and 1 minute less. I did drink a ton of water on this ride and it was hot this morning.
6.26 miles
Ave speed 11.7
32 minutes

8am meal about 420 cals
Whole wheat english muffin with cheese, turkey and egg
1 more poached egg
1 large banana
Diet Coke

10am will probably be some whole wheat blueberry pancakes and protein shake.

Another busy day outside and around the house is planned.

p.s. 211 post ride in the buff. 213 after breakfast. I need to weigh in the mornings a couple times a week to guage everything, I think I was weighing in at bedtime previously.

rugger · 11-06-2005, 09:25 PM

More chicken and veggies most of the day. Usual lipo-6 caps, lots of water. Loads of yard work and play with the boys kept me busy. In retrospect I'm pretty sure I was too active for my calorie consumption today, but my protein is plenty high, not too concerned, however no training whatsoever this evening. I desperately need to add some salmon or tuna to my diet to get more EFAs, no flax handy and it taste rancid anyway.

Tomorrow's plan:
Morning cardio again of course, MTB. Chest and bis in the evening.
Breakfast 1 will be the usual - eggs, muffin, canadian bacon, cheese, banana. Breakfast 2 will be ww waffles with natty PB and banana.
Chicken, brown rice and broccoli is planned for tomorrows 2 lunches and dinner.
Preworkout it'll be the free no-xplode again and post will be a shake and then a late dinner.

I sincerely hope you find this log helpful if you've never tracked dieting. People ask most for samples of diet...well, for me it really is this simple - AM cardio, eat very clean, but plenty and allow 2 cheat meals each week. I guess I could do some before and after pics, though my before would be now pics.

I might try swimming as my morning workout sometime, but getting to the gym in the morning is a hassle compared to hopping on my bike.

-rugger