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Anonymous
I've got some questions /fit/

1. I was reading "The Secrets to Gaining Muscle Mass Fast" by Anthony Ellis and in the book, he says that to lose fat, you should avoid milk and fruit. Now, I'm not sure if I've been doing it wrong, but most other research I've done contradicts this point. Should I avoid these, or eat them normally?

2. I've been trying to lose fat, and have been rather successful over the last few months, but I have a few questions about positioning of cardio. My current workout schedule is: Monday (off) Tuesday (cardio) Wednesday (chest, triceps, shoulders, cardio) Thursday (back, legs, cardio) Friday (off) Saturday (chest, triceps, shoulders, cardio) Sunday (back, legs, cardio). I'm not lifting for mass, I'm doing light weights and 15 reps for 4 sets. Have I got my cardio spaced well, or should I adjust it?

3. What do you think about fish oil? I've heard it has lots of benefits, and it's relatively inexpensive. Should I take it? Also, does it need to be refrigerated? My grocery store keeps it at room temperature on the shelf.

4. I have a massive bottle of whey protein on my shelf, but since I'm focusing on burning fat, should I even bother using it?

5. My breakfast currently consists of: Bowl of Special K with skim milk and a banana. Is this decent?

6. Before I tried to burn fat, I figured I'd build some muscle. I was fairly successful, but one thing I noticed is that when I try to bench anything over 100lbs my elbow "collapses". It doesn't hurt, but my elbow always decides to give out. I plan on bulking after I get my fat down, should I get this checked out, or is this common?
>> Anonymous
bump
>> Anonymous
Aighty...

1) Milk is questionable. On its own, Skim milk is a good source of protein. If you like milk, I see no point in avoiding it -- so long as it is skim. Fruit is basically sugar with vitamins in it. They're good snacks as they are filling and they are pretty fibrous, but a little oatmeal will beat out a piece of fruit with regards to burning fat any day. Again, there's no need to deny yourself some fruit if you like it, though.

2) Cardio is placed wherever you can do it, preferably after your weight lifting for the day. Most people space their workouts so that they're doing "something" every day, but I personally like to have a day of utter rest every now and then. You can even do it every day if you want. All you need to do here is listen to your body. Don't do it if you're tired, and don't NOT do it if you're energetic (meaning if you're not scheduled to).

3) Fish oil is good if you think you've got an EFA deficiency. Look at your diet and search for monounsaturated and polyunsaturated fats. If you're getting like 3g of each, then you're getting more than fish oil would give you. My recommendation is to get those two fats naturally if you can (up to about 20% of your caloric intake).

4) Protein supplements are mostly used in bulking up, so no, I'd avoid it unless you have a meal that is otherwise devoid of protein that you can add it to, such as...

5) I'd add some protein to it. An egg or two should be fine, or you can dump some whey protein into the cereal. Oh, this is nitpicky, but I'd change it to shredded wheat cereal (not that frosted shit -- pure, untainted shredded wheat).

6) That is a weak tricep, my friend. You can do some isolation or just keep at the highest doable weight. Whichever you prefer...though I imagine isolation would help you improve a little quicker.
>> Anonymous
>>39305

Thanks for the answers
>> Anonymous
>>39314

/nod
>> Anonymous
1. The reason to avoid milk is most likely to lower you insulin levels. More insulin = more fat. As long as you're losing fat, drink your milk. The more fat you lose, the harder it gets to lose more. If you've got a lot of fat right now I don't see a reason to avoid milk, you'll lose weight anyway with cardio and a proper diet. (just don't drink too much of it) The same could be said about fruit, but this time it's the fructose that slows down your fat loss. Just as with milk: ok in moderation, maybe cut it out at the end of your diet. Just make sure to replace it with more vegetables instead (for fibers, vitamins and minerals)
>> Anonymous
>>39331
2. The amount of cardio depends on what type of cardio you are doing. When I diet I do low intensity cardio for maybe 1-2 hours at a time. Because of that I can do cardio more often. If you do high intensity cardio, doing it every day will probably burn you out. (especially when doing it in combination with weight training)
You'll just have to go by how you feel. No reason to do more cardio than you have to. I focus more on increasing my cardio as my diet progresses while keeping my food intake as close to normal as possible for as long as possible. No reason to go all out right from the start if you're still losing fat doing cardio 3 times a week.

When it comes to lifting weights, even if you're not doing it for mass, i still think you should include all muscle groups. There's no reason to do every muscle group more than once a week when focusing mainly on fat loss. You could split your body up into 2 workouts on monday and friday.. for example:
workout a (monday) biceps, forearms, calves, hams, thighs

workout b (friday) chest, shoulders, triceps, back

cardio could be done on low/medium intensity tues, wedn, thurs with the weekend off to start with. Start at maybe 1h each time, slowly increasing the amount as your weight loss progresses, and when you're up at 2 hours at a time maybe add another hour on saturday or sunday and start working your way up on that as well.(you might not need to)
>> Anonymous
>>39334
3. You could take fish oil. It doesn't hurt. Not a must either. Personal choice.. I eat a lot of salmon so I get the healthy fats anyway. But people who never eat fish could benefit from it.

And no i don't think it needs to be refrigerated. (if in capsules anyway)

4. Keeping your protein high (as long as you don't have kidney problems or other health issues) during a low carb diet is a good thing. Most of your protein should of course come from normal foods (fish, chicken, meat, milk) but sometimes if you're in a hurry a protein shake is an easy compromise. Also a personal choice.

5. Sure. Maybe add a protein shake or some other protein source if you want.. but I'm more of the bodybuilder type so you might not have to. :P
>> Anonymous
>>39335
6. Might just be a balance issue that will get better the stronger you get. (one of the reasons i think you should always include all your muscles in your workout regimen. bench press isn't just chest.. there are a lot of smaller muscles involved in balancing the bar that need to be worked as well) But it never hurts to let a doctor check it out, just in case.
>> Anonymous
>>39331
yes and no. dairy causes big insulin spikes, making it ideal post workout when you want to replenish glycogen quickly, provided you are already insulin sensitive.

fruit on the other hand, well, fructose does not ellicit the same sort of insulin response that glucose does. so you can use many fruits as a ready source of energy without fucking with your insulin levels; depends on the fruits. it'll still make you fat if you eat three bags of apples a day while surfing looking for porn on youtube though, anything would.
>> Anonymous
>>39340
yes, i pretty much agree with this. the reason i mentioned fructose is because of the way that it is handled by the liver. not gonna go into that, i gotta go to bed. but in moderation it's fine.
>> Anonymous
Baby Aeris fuck.....it's awwwright
>> Anonymous
All these books are 10% facts and 90% bullshit, because the author ran out of things to write about.
>> Anonymous
NO. NO MILK. Milk is for BABIES.
>> Anonymous
lift heavy you faggot, you'll lose more weight