+ 1 Critique me...
Hi All,
Trying to be as optimal as possible on my cut. Looking for some constructive criticism or support regarding my regime.
I am currently eating to the following macros:
80g complex carbs per day
Oats, Whole wheat bread, fiberous carb veggies( broccoli, carrots, mushrooms, onions,etc)
240g Protein
Lean meat, eggs, salmon, tuna, cottage cheese & protein powder.
100g Natural fats
Almonds, cashews, olive oil and natural peanut butter.
I am getting in at least 40 mins of LISS a day after weight training ( 3/4 times a week) on my off days I do HIIT, sometimes an hour worth of soccer.
Supplements:
Creatine, Omega 3 fish oil liquid, multi vitamin and lean extreme ( cortisol control).
I am not on a cycle however I am thinking about getting on an ECA stack again to control some hunger and give extra energy.
I am too carb sensitive to eat post 100g a day and I generally eat mine before 1pm. Anyone have any recommendations or further changes to my diet or routine? Also, if anyone thinks any type of supplement will aid my cut please let me know. I was thinking of low dosing DNP (250mg EOD) but I may wait until a lot further down the line and re-asses.
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Honestly man, your fat looks why to high. When you say your sensitive to carbs, did you actually get this checked out? Or do you just think you are. I few years back I used to think this as well, but a buddy straightened me out. You can go to the doc and get an oral glucose test, that will tell you exactly how sensitive you are. A high sensitivity essentially means that carbs easily spike your insulin levels and cause you to store fat. However you should be fine eating low gylcemic carbs, such as brown rice, sweet potato, oats etc. As others suggested I would up your protein to 1.4g/lb and drop your fats. I dont know what your physique is but carbs are far more muscle sparing than fats man, you prob know this and you want to keep all your lean mass. He's right about the veggies too man, don't even count the carbs in them they are incidental and will help to keep you full. I usually munch down a few cups per meal.
Here's some broscience for you that is complete bullshit.
Liss cardio burns more fat! This just simply isn't true, its been proven time and time again that its a waste of time to do LISS, get your heart-rate up, you're concerned about total calories...so lets say 30 minutes of liss you burn something like 230 cals as opposed to getting your HR up and burning 400. Honestly the only time I could see doing it is on a keto diet which you are not.
Fasted cardio burns more fat! No, it actually breaks down lean mass and restores as fat in your body. IF your into some reading check out articles by layne norton the dude is a god when in comes to fitness and nutrition. 2 PHD's
http://forum.bodybuilding.com/showthread.php?t=131851483
May I ask why you decided against the dnp? Just curious, based on all the advice you gave me in my thread. Good luck
You do not need the DNP or ECA,just think about it this way. If you are heavy/fat, you do not need to be weak or hungry to diet down. If you consume carbs on a diet and are "running" on carbs you should time them so your body can best use them. Try eating your carbs pre workout and post workout. If your dragging/gym tired on a cut and are 20 something % body fat your not eating enough.
If any of your meals are liquid, make them solid.
Drop the bread, even if its sprouted grain from the freezer. Its a processed carb and will blow through you making you hungry fast.
I would drop the root veggies turnips,carrots,parsnip etc.
Dark greens do not even count to total carbs, so if you ate kale,brocolli,asparagus,spinach etc with your meals you should be "full" eat 2 lbs a sitting if you wish.
I would drop the cardio/HIIT stuff down to minimal as long as the flab is melting.
No point of doing 40-50minutes, if it has the same metabolic effect as 15-20minutes.
Thank you for the response. Unfortunately when i tried this approach months ago although my energy and workouts were much better in the gym, the scales weren't moving. I am simply way too carb sensitive and finding the exact cutoff is very difficult, the scales keep going down now ive upped the fat and lowered the carb, I can deal with that now im actually losing the weight again. Its weird I am not tired at all doing cardio but noticably I am not getting as many reps through lifting, im going to keep working to failue, eating high protein and consume BCAA's to try and avoid muscle breakdown as much as I can.
Well...honestly man, this looks REALLY, REALLY good!!! Usually people post some stuff that's all over the road, or shows they don't know where to start. Your food choices are EXCELLENT...however, how much do you weigh right now? LOL, like with cycles and all...diets work well with some stats(I didn't check your profile though).
As for another supp, I am a BIG fan of EXTRA glutamine...the research is there that it helps your body stay outta catabolism and when on a calorie and carb-restricted diet, that goes a LONG way. ALSO...because of high intensity exercise, your stores and natural production of glutamine(because your body produces it on its own, a non-essential amino acid!!), you run risk of depleting it and then you will go into a negative nitrogen balance...which IS CATABOLISM!! YIKES!
Thank you, im at around 23% bodyfat, 5'11 and 239 lbs, I have a substancial amount to lose. I wanna be sub 15% bodyfat by xmas is my goal. I do actually have some glutamine somewhere but really never got big into taking it, I have BCAA caps I should have mentioned.
gotta do empty stomach cardio, then hit some eggwhites and whole wheat. Every 2 hours eat a chix or a pro shake.
Do cardio before bed. cardio 1-2 hours a day. You must burn off more than you can chew. Figure out your resting calories burned, add your calories intaked, minus your calories burned cardio. Try to lose 1500-2000 calories a day, and you will make it by xmas!
23%...but you weigh 240...hmmm, okay, well I think you could bump up your protein intake a lil' more to about 300g/day. Seems like you got all the ESSENTIALS as far as food goes. Here's what to do:
Eat 8 meals/day...so that means going to bed at a reasonable time and getting up 7-9 hours later. You could down a whey shake in the AM right after wake-up, and then have breakfast ready 45 min later...BUT since you are trying to get that BF% down, I suggest sippin' on some BCAA's and glutamine instead...it'll blunt any cortisol and will cease the catabolism from night-time sleep/fast, but get breakfast together while you are sippin'!!
Other than that...try hitting 40g protein/meal, so that's 7 meals @ 40g = 280g protein/day. And you could try sneaking in 5-10 more grams here and there on some of those meals EXTRA if you wanted.
AND...carbs look good and fats do too. Good stuff man, +1(on your post) for EATING RIGHT!!!...FIRST THAT IS!!!