Well you definitely are interested in cutting. To start you should be eating 6-8 smaller meals a day to naturally speed up your metabolic rate.
Cardio is a key to success when cutting weight, bit it definitely could be done without it. You need to stay focused and clearly keep an eye out of what you want to eat. The best way to do this is to either become attached to a Nutrition Log or use an online source/program to count your macro nutrients.
First, in order to losing simply body fat, you need to prevent catabolism when cutting and focus on keeping present muscle mass. Doing this you want around 1.5g-1.8g of Protein/lb of bodyweight to maintain that muscle mass. Anymore that could potentially be converted to fat. Protein should be taken throughout the day evenly, fast digesting post workout (whey) and slow digesting before bed. The absorption speed of the protein and digestion is depended on the structure of your diet.
Second, your carbohydrate intake should be moderate, not necessarily low (unless you try a CKD diet, that's a different story). It is the fuel your body runs on so keep it a around 200-250g. That's measured upon your personal bodyweight. Avoid empty carbs. Carbs should be eaten 25% post workout, 20% pre workout, and 20% in the morning. The rest should be split up throughout the day.
Simple carbohydrates post workout to cause an insulin response.
Complex carbohydrates pre workout to give us energy over a longer period of time.
Third, your fat intake. Yes fat IS needed when cutting. Fat is a huge importance to our diets. Your fat should be exuded from oils, nuts or any other monounsaturated or polyunsaturated source. Avoid saturated and trans fats- the unhealthy ones. Focus on your Omega 3,6,9 intake. Fat should be consumed post-workout to increase hormonal production, and before bed.
Your calories should be reduced 500 every week until you reach a manageable level. Another factor is water, 1 gallon of water minimum! No less. Water is essential to cutting.
If you're using a weight gainer for supplementation- I'd scratch that. No need for the extra Calories and carbs.
There are other cardio sources other than running: cycling and swimming are some.
Good luck man.
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