+ 1 Expert Advice Please - Diet Overview
Hey everyone, I am looking for expert advice and people who really understand nutrition better than I probably due. I am currently 228-230lbs, about 9-10% BF 6'1. I am currently on a cutting cycle of Test Prop and Winstrol. I am doing a carb cycling approach for the past 4 weeks and it has done me pretty good, however I am looking for better results. I am currently at a 2800calorie a day diet, with 260-300g of Protein ED, 80-120g of Fat ED, and I do 2-3 days of 160 or less for Carbs 1-2 days of Carb overload with 250-300g of Carbs, and then 1 day of little to no carbs anywhere from 70 or less. I am really trying to get shredded here but want to maintain the muscle I have and the thickness but lean up as well. Should I be cutting the calories down more to like 2700/2600? Also, I am doing a lifting program 6 times a week as well as HIIT (20 sec sprint, 50 sec walk x 15min) 3 days a week. I just incorporated the HIIT this week. I would really appreciate any advice here on how to get this BF% low, faster. I understand it is a patience game but I wanted to check in and see if I have everything in line in order to achieve a good shred.
Typical day (285-295g Protein, 90-110g Fat, 140-160g Carbs)
Meal 1 - 1 1/2 cup of egg whites with 2 slices of white american cheese / 1/2 cup of oats / 1 muscle milk shake (powder) with water.
Workout - Whey protein shake during workout
Meal 2 - 6-10oz of chicken, broccoli and mushrooms, occasionally rice but I usually do a post workout carb (17 Harirbo Gummy Bears) instead of eating carbs with meal.
Meal 3 - Chicken Sausage 1-2 links. Broccoli and mushrooms. Yogurt occasionally.
Meal 4 - 6 Whole eggs, 1/4 cup light mayo (egg salad) 1 muscle milk (powder) shake.
Meal 5 - 5-8oz Pork Chop or 6-10oz chicken with broccoli and mushrooms.
Meal 6 - Casein Shake with 1/2 cup egg whites at night
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Results should be seen with HIIT maybe in a week or two.
You could try reverse pyramid with your lifting regimen.
And, try decreasing carbs just a little more keeping daily intake under 100g. If you could restrict carbs to 50g/d, i believe you could hit your goal in 6-8 weeks. And, increase protein to 350g/day.
Incorporate coconut oil and replace saturated fats with MUFAs and PUFAs fats in diet...
With the carbs, it varies everyday. I don't want to lose too much of my mass/muscle I do have and I'm afraid if I restrict my carbs that low more days then not, I will lose too much. Like I said, I have about 2-3 days of low carb days where there is between 140-160 (low for my weight and height) and then 1 day of carbs about 60 or less and then one or two days with carbs in the 250-300 range. I may try restricting the carbs on my low days to about 120-140. 50g/d of carbs sounds really strict and again, I feel like I would lose too much. Mind you I am 230lbs already decently lean.
Have you ever heard of Isagenix? It may help you, along with HIIT and carb restriction.
No I have not, I googled it real quick it seemed to be a weight loss system? Not sure care to explain briefly?
When I have carb cycled in the past it was typically:
H L N H L L N
H-High
L-Low
N-No
the 2 high days being a leg and back day ( I train in the afternoon so I had time to carb up before and have one big carb meal after) If you train in the morning then maybe carb up the day before your hardest lifting day.
I cant exactly remember what my macros or calories were, the calories changed every 2-3 weeks as I lost weight. However I prefer high protein diets and have never gotten to a very high carb threshold. So my protein % may be slightly higher than others!
High Day
40% pro
50% carb (carbs split equally throughout all meals)
10% fat
Low Day
60% protein
20% carb (breakfast and post workout carbs only, veggies throughout the day)
20% fat
No Day
65-70% protein
5% carb (green veg only)
25-30% fat
I would not cut calories lower than what you are right now to be honest. Im surprised youre as big and tall as you are now at those calories. Im shorter and lighter than you but would lose 2lbs a week at those calories lol. But to each their own, different metabolic processes and different speeds and such
why 4 shakes?
imo just stick to a post workout shake and rest from food
I just add the shakes in for extra protein / calories along side a meal.
Drop the meal 4 shake and replace with a wholesome protein like chicken/egg whites
Replace the egg whites from meal 6 and replace it with beef in equal gram for gram in protein.
Meal 6 is simply a shake at night. The egg whites go into the actual shake, they are liquid form. I try to eat a red meat or high fat meal for dinner and a snack and then have the shake right before bed to cover me the whole night.