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[southsider]

Originally Posted by Clint

Yeah once or twice a week would be good if you are doing heavy compound lifts.

Thanks Clint.

But yeah liguidmoney,
Cardio would be number one if you're looking to tone. It will slow down some of your muscle gains though if you're looking to get ripped.
Nutrition wise would be the obvious: low fat, high protein. The emphasis on low carb diets are not as important as low fat (low saturated and trans)

[Clint]

Originally Posted by thechampishere

Thanks Clint.

But yeah liguidmoney,
Cardio would be number one if you're looking to tone. It will slow down some of your muscle gains though if you're looking to get ripped.
Nutrition wise would be the obvious: low fat, high protein. The emphasis on low carb diets are not as important as low fat (low saturated and trans)

I disagree. You need fats and you need carbs (they just have to be timed right) Fats can compromise 30% of your diet with Carbs being 30% and protein being 40% without a problem. The key is to make sure that the fats are evenly distributes between saturate, poly unsaturated and monounsaturated and also that any of the refined high or medium GI carbs are eaten periworkout.

[louiedawg]

Originally Posted by Clint

I disagree. You need fats and you need carbs (they just have to be timed right) Fats can compromise 30% of your diet with Carbs being 30% and protein being 40% without a problem. The key is to make sure that the fats are evenly distributes between saturate, poly unsaturated and monounsaturated and also that any of the refined high or medium GI carbs are eaten periworkout.

This is right on. You need to have a healthy combo of fats, carbs, and protein in your diet. I'm in the fitness industry and started training MMA about 2 months ago. I have the luxury of working with a certified nutritionist that monitors everything for me. I've gone from 17% bodyfat to 12% in 6 weeks without losing more then 5 lbs. My strenght is through the roof, and my cardi o gets better each week. The obvious result is a tone, tone, tone. What works for me may not work for you, but the basics to follow for cutting without losing muscle are:

-Eat enough whole foods as possible with the least amount of preservatives.

-Time your carbs like Clint said so that your eating them an hour before working out and within an hour after working out. Most of your carbs should have a good amount of fiber in them.....ie: 100% whole grains, legumes, beans....etc. Though if your gonna eat bad carbs after your workout would be the best time.

-Don't be afraid of fats!! If your not taking in that many carbs then your body is gonna need the fats as an alternative energy source.

-If you really looking to cut then the rest of the time follow a simple protein/vegetable combo for most meals. You need fiber!! There are plenty of veggies that are low calorie, but high in fiber to help with cutting.

-Proteins: as much as possible from whole foods.

-Fruits/Veggies: Organic if possible....if not locally grown is essential!!

Obviously OMEGA 3's!! Udo's oil is a perfect liquid oil that is prepared properly with the right ratios. This is essential as there are plenty of crappy alternatives out there.

WHEY PROTEIN: high quality with the least amount of preservatives. www.jayrobb.com. Stay away from soy!!

MULTIVITAMIN: Metagenics puts out a great men's multi, but you may have to go through a doctor or nutrionist to get it.

The intervals are a great way to cut, but if your already putting time in with your MMA then 3 total body weight workouts a week is plenty to keep and build muscle if your nutrition is on. You can burn a ton of calories while getting strong with basic bodyweight/Dumbbell circuits.