dangerouscurves
TID Lady VIP
- May 25, 2011
- 2,061
- 344
Re: Best Weight Loss Stack
Alright, so the #1 problem that us big guys have isn't eating too much, but often eating too little. Before I started bodybuilding, I was only getting in the 2k-2500 cal range. This is about half of what our BMR is and eating that low will make you store fat like crazy and won't support your muscles.
Diet:
Depending on your BF%, your BMR should be between 4000-4400 cals. To start a true "cut" you'll need to drop about 1k cals or more. Since you're wanting to recomp, you won't be cutting that far. I would recommend you start at about 3500 cals. You'll want to split your macros into: 400g protein, 300g carbs, and 100g fats. Make sure that your carbs and fats come from clean sources. Oats, brown rice, quinoa, and yams will be some of the best clean carb sources that will keep you full during the day. Olive oil, avocado, mac nut oil, eggs, lean meats, salmon, and nuts will be your best sources of fats. Try to keep the majority of your carbs in your pre and post workout meals and don't forget to eat your veggies everyday (the greener the better and raw is best).
Training:
I prefer either a 4 or 5 day split with cardio after lifting.
4-day
Day 1: Back
Day 2: Chest & Shoulders
Day 3: Legs
Day 4: Arms
5-day
Day 1: Back
Day 2: Chest
Day 3: Hams/Quads
Day 4: Shoulders, Calves
Day 5: Arms
I find it's best to rotate your reps/sets every few weeks to keep from hitting plateaus.
3 sets of 15, 12, 10 (20, 15, 12 for legs) will be your bread and butter. Every few weeks switch to 5 sets of 5 heavy reps (5X8 for legs) and throw in drop-sets down to your 1-rep max every few weeks as well.
Cardio:
Start with 20 min moderate intensity cardio after your lifts and increase by 10 minutes a week untill you get up to an hour max. If your BF% loss stalls after you've been at an hour for a few weeks, drop about 200 cals from your carbs and keep your training the same.
Alright, so the #1 problem that us big guys have isn't eating too much, but often eating too little. Before I started bodybuilding, I was only getting in the 2k-2500 cal range. This is about half of what our BMR is and eating that low will make you store fat like crazy and won't support your muscles.
Diet:
Depending on your BF%, your BMR should be between 4000-4400 cals. To start a true "cut" you'll need to drop about 1k cals or more. Since you're wanting to recomp, you won't be cutting that far. I would recommend you start at about 3500 cals. You'll want to split your macros into: 400g protein, 300g carbs, and 100g fats. Make sure that your carbs and fats come from clean sources. Oats, brown rice, quinoa, and yams will be some of the best clean carb sources that will keep you full during the day. Olive oil, avocado, mac nut oil, eggs, lean meats, salmon, and nuts will be your best sources of fats. Try to keep the majority of your carbs in your pre and post workout meals and don't forget to eat your veggies everyday (the greener the better and raw is best).
Training:
I prefer either a 4 or 5 day split with cardio after lifting.
4-day
Day 1: Back
Day 2: Chest & Shoulders
Day 3: Legs
Day 4: Arms
5-day
Day 1: Back
Day 2: Chest
Day 3: Hams/Quads
Day 4: Shoulders, Calves
Day 5: Arms
I find it's best to rotate your reps/sets every few weeks to keep from hitting plateaus.
3 sets of 15, 12, 10 (20, 15, 12 for legs) will be your bread and butter. Every few weeks switch to 5 sets of 5 heavy reps (5X8 for legs) and throw in drop-sets down to your 1-rep max every few weeks as well.
Cardio:
Start with 20 min moderate intensity cardio after your lifts and increase by 10 minutes a week untill you get up to an hour max. If your BF% loss stalls after you've been at an hour for a few weeks, drop about 200 cals from your carbs and keep your training the same.
