I follow a high protein moderate fat low-no carb diet, except on Saturday where I have a cheat meal. Sometimes this consists of raisin bran crunch and pb&j sandwiches. Sometimes homemade pasta, but usually semi healthy stuff. I am trying to get down to sub 10% bf but cant get past 12%. I follow the diets on this site except the carb up meals. Should I up my cardio or cut out the Saturday cheat meal and go for the Mon & Thurs carb ups like in the plans. Thanks for any info.

HOW MUCH CARDIO DO YOU DO? EVERY HEARD OF THE HIT PROGRAM?

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I follow a high protein moderate fat low-no carb diet, except on Saturday where I have a cheat meal. Sometimes this consists of raisin bran crunch and pb&j sandwiches. Sometimes homemade pasta, but usually semi healthy stuff.

Drop the Raisin Bran and the breads. If you can make homemade pasta with spelt rather than wheat, you're better off.

I am trying to get down to sub 10% bf but cant get past 12%. I follow the diets on this site except the carb up meals. Should I up my cardio or cut out the Saturday cheat meal and go for the Mon & Thurs carb ups like in the plans.

None of the above. Figure what you were or have been eating total calories and cut back about 200 calories per day. Your cheat meal? Use that kind of like a carb up made of that spelt flour and make Saturday your heaviest workout day, if that's possible. Once you attain that 10% or lower, you'll need to throw in that small cheat.

HIIT that ATOMANT is referring to is incredibly intense. High Intensity Interval Training. The most common here is sprinting, but it really can be just about anything where you can give an all out burst of energy, slow, then burst again repeating over and over. Some will do 10 sec, 30 second rest. It all depends upon your conditioning and physical shape.

I just started the Bev. diet for losing fat. But havn't tried the carb up days Monday and Thursday the last meal of the day.

1.5 CUPS OATMEAL OR COOKED RICE, 10 OZ SWEET POTATO, MEDIUM BANANA, 1 CUP VEGETABLES, 1TBSP BUTTER, ALMOND BUTTER OR OIL AT THE END OF THE DAY.

My question is do you really need all that to carb up? I'm worried it might do more harm then good.

130 pounds 8.9% body fat, goal 5%

quote:

Originally posted by ATOMANT:
I just started the Bev. diet for losing fat. But havn't tried the carb up days Monday and Thursday the last meal of the day.

1.5 CUPS OATMEAL OR COOKED RICE, 10 OZ SWEET POTATO, MEDIUM BANANA, 1 CUP VEGETABLES, 1TBSP BUTTER, ALMOND BUTTER OR OIL AT THE END OF THE DAY.

My question is do you really need all that to carb up? I'm worried it might do more harm then good.

130 pounds 8.9% body fat, goal 5%

Here is the deal with that carb up meal. Sure you are getting a lot in one sitting. Also, you are getting a wide variety of carbohydrate species in one sitting.

The idea is that you are depriving yourself of carbohydrates on a 3-4 day cycle. Ever try lifting HEAVY and doing cardio on almost 0 grams of carbs? You glycogen deplete VERY quickly on this kind of plan with intense exercise (weight lifting of course). Going from 0 grams of carbs for 3 days with accompanied heavy, intense workouts, and then introducing your system to a HUGE influx of a carbohydrate blend does wonders for glycogen replenishment. What you don't use for gycogen storage in your muscle and liver, you can use for the next few workouts... and so on goes the cycle....

THANK YOU! Carbing up tonight.