My Leaning Out Diet; Opinons Welcome!
Hey Guys I worked up this diet for myself and would like some input on it. If anyone has any tweaks or what not i would appreciate it. I'm basically Just trying to lean out Without dropping any muscle possibly gaining a little [ I know its not practical but I'm keeping protein high.] Also I AM NOT taking any gear with this plan. Thank you all for your thoughts and opinions have a great day!
Fat Carbs Protein
[Meal 1] 8 Egg Whites 0.8 1.6 28.8
1 Carb Balance Mission Wrap 5 6 9
1 Cup Oatmeal 3.2 27 6
9 34.6 43.8 Total
[Meal 2] 2 Scoops On Whey 2 6 48
2 6 48 Total
[Meal 3] 10 oz Grilled Chicken 3.5 0 64.7
1 Cup White rice 0.4 45 4.2
3.9 45 68.9 Total
[Meal 4] 8 oz Grilled Chicken 2.8 0 51.7
1 Large Salad [100grams] 0.2 2.9 1.4
W/ Apple Cider Vinegar
3 2.9 53.1 Total
[Meal 5[PWO]] 4 oz Grilled Chicken 1.4 0 25.88
1/2 cup White Rice 0.2 22.5 2.1
1.6 22.5 27.98 Total
[Meal 6 [Post]] 2 Scoops ON Whey 2 6 48
1 Banana 0.4 31 1.5
2.4 37 49.5 Total
]Meal 7] 6 Egg Whites 0.6 1.2 21.6
0.6 1.2 21.6 Total
**** 22.5 Fat 149.2 Carbs 312.88 Protein Overall Total*****
Edit* For some Reason the Macros aren't lining up so here's the excel file if its easier:
http://www.filedropper.com/leanout
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My coach has me on a very high protein diet to maintain lean tissue while cutting
400-450g protein
150-175gcarbs
Only fats are from whatever's in the meat sources plus 4g fishoil
Carb refeeds (double regular days) depending on energy levels and how fast weight is dropping.
Thanks for your input bro i really appreciate it
Way too much protein, too lil fat. Protein should only be 1g per lb LBM. Why not carb cycle instead? Have low days of carbs with like 2 reload carb blast days?
Yea i reduced Protein and increased fat; but how would you recommend me to go about the carb cycling?
Like how much of a difference in carbs would it be; for example on a low day like 50g and on a high day 200g ? and also how spread out should the carb blast days be ?
Well you're 161.5lb of lean body mass. If you're stats are correct?
So IMO...and depending on your 'routine':
high carb days = more intense/power/strength or larger body part day...like legs, back, etc, the day you work out or the day prior
You could aim for 1.5-2g of carbs per lb, so 243-323g
The remainder of your days yes I believe 50g would be good, or less. All this depends on how intense your metabolism is, we are all different.
And I would give 2-3 days btwn your carb blasts. So like Tues, Fri...or Sun, Wed or Thurs...like that way. Rearrange your week or just go with it. Maybe we can talk in PM more but in a nutshell, that's what I would do
You are right.
A living encyclopedia.
Thanks so much bro; all this is really helpful; if you don't mind i would love to talk more about this through Pm; Maybe ill Write up a new plan and you could look over it? If its not too much trouble; Friend Request sent.
To lean out..
Protein looks good, UP FAT.. drop carbs below 100 and get them all in before 2pm you will lean out nicely..
Fats can come from almonds, cashews, pb, nice cuts of steak, salmon etc..
You are on the right track.
Even if I workout in the evening no carbs post workout? That's why I threw a banana in for after.
Well when I go to drop bf% I go with under 50 carbs per day with protein and fats high.. most know this at ketosis... it works very well for me and my bloodline... I keep all my muscle and I refeed carbs every or every other sat/sun.. it drops fat in the body very well, but you can not rally do HIIT cardio or any other high intensity cardio routine..
And the banana is more of a preworkout fruit as opposed to a PWO fruit... you want a fruit with a high glycemic load like oranges or pears etc.. so they will absorb fast and hit and start to repair your muscle quickly.. I just use dextrose powder personally but when I lean out I do not use anything just whey and casein, bcaa glutamine etc.. and then another meal about 30 minutes after the shake... but everyone is different, its what works for you..
Also, DBG carb's cycle is a great idea as well it is used a lot with those trying to go for 8% and under and a traditional low card plan is plateauing for them...
Thanks for the reply brotha; this is all very helpful. And yes I'm going to try what DBG suggested and see how that works and i'll go from there. Again thank you !
looks like about 2k cals?
312 protein for 190lbs not on gear might be a bit overkill?
imo i would add in more fat
what would you recommend for fats (fishoil, Macadamia nut oil, etc.) and what do you think i should target it around [ex; 40g etc,] also i now the diet needs to be adjusted as the weeks go on and progress just looking for something solid to start with.
i am currently trying to do the same as you
going about 40% fat 35% protein and 25% carbs give or take a few
shooting for 2700 cals at 215lbs
i get most of my fat from natural healthy fats...nuts, virgin coconut oil, extra virgin olive oil, grass fed beef/butter, avocados, egg yolks, fatty fish, flaxseed
first time trying a diet like this been little over a week and really liking it
Sweet! Yea i think ill up my fats a bit as you suggested and ill go from there; thanks for your input bro appreciate it!
What are you current calories/macros? (The ones before this diet)
Too be completely honest i haven't been on a "diet" ( counting macros) i've just been trying to eat decently; Ive been off the wagon a little bit and want to get back into it. But My diet before was along this line with less protein and more fat.
I'd take the protein down to about 220 and increase fats by about 20-30gs. Fats from avocados, olive oil, and almonds. Trade the first white rice meal with brown rice or sweet potato
50/150/220 is what I'd shoot for. 1 gal water a day. No cardio for the first few weeks and weigh yourself once a week. If weight loss after the first week is more than 2 lbs add some more fats. Once you are losing 1-2lbs a week maintain this diet until weight loss stalls then add 2-3 AM cardio session . 40 min LISS would be perfect
Thanks so much bro I'm going to give this a go; I'll keep this updated; again thanks a lot!
No problem! Feel free to friend me and PM me if you have any questions
friend request sent; Appreciate it
Accepted. No worries man! Good luck with your diet