I need help with a diet that will help bulk up amd lose bf. Gym at least 3 times a week 4 if possible
I know protein should be atleast 205g a day but wat should everthing else look like.carbs,fats,calories
There are many ways to implement carbohydrate cycling. However, a simple way is to do three days of lowered carbohydrates, followed by one day of increased intake. As far as how many carbs, proteins and fats to consume, I personally use the formulas below:
Carbs (low days) = Lean Body Mass (Fat Free Weight) x .85
Carbs (high days) = 2 x Carbs (low days)
Proteins (same for high and low carbohydrate days)= Lean Body Mass x 1.25 (you can go as high as times 1.5 if you are training twice a day)
Fats (same for high and low carbohydrate days)= Lean Body Mass x 0.34
So in my case, for example, my Lean Body Mass is 175-lbs (this is my fat free mass). Therefore:
Carbs (low days) = 175 x .85 = 148.75 (so I will round this off to 150 grams of carbs)
Carbs (high days) = 2 x 150 = 300 grams of carbs.
Proteins (same for high and low carbohydrate days)= 175 x 1.5 (since I train twice a day) = 262.5 which I will just round to 260 grams
Fats (same for high and low carbohydrate days)= 175 x 0.34 = 59.5 which I will round to 60 grams.
So now that I have my daily values, I have to figure out what I need to consume in each meal. I believe in eating 6 meals a day so first I will calculate my proteins and fats simply by taking the total amount that I need to consume per day and dividing by 6:
Protein intake per meal = 260/6 = 43 grams (so I will round it to 40 grams per meal)
Fats intake per meal = 60/6 = 10 grams of fats per meal.
In order to calculate the carbohydrate intake, on low days I like to have carbs only for my breakfast, my pre-workout meal and my post workout meal. I chose to have carbs at these times because in this manner, the carbs consumed will be fully utilized by the body for fuel. Therefore, in order to calculate carbs for a low day, simply take the total amount of carbs and divide by 3.
Low Carb Day Carbohydrate Intake Per Meal = 150/3 = 50 grams on 3 meals (breakfast, pre-workout and post workout meals or breakfast, lunch and dinner if it is a day off from weights).
To calculate carbohydrate intake for a high day, simply divide the total carbohydrate intake by 6. So in my case, that comes out to:
High Carb Day Carbohydrate Intake Per Meal = 300/6 = 50 grams per meal.
As far as food choices, for proteins use lean proteins such as chicken and egg whites. Also, feel free to include proteins rich in essential fats such as wild atlantic salmon.
For fats, on meals where you are including proteins that contain essential fats, you don't need to add any. On meals with lean proteins like chicken, egg whites, or protein powder then you need to add fats in the form of flax seed oil or capsules like EFA Lean.
Finally, for carbohydrates, since our main goal is fat loss, only include low glycemic index carbs such as oatmeal, brown rice, sweet potatoes and, of course, green vegetables like broccoli and green beans.
Drink water,something like 20 oz. with meals and 20 oz. in between.
I've consistently used the carbohydrate cycling technique with awesome results. Many others have used it as well. Give it a try and I guarantee you that every time you go through a cycle of 3 days of low carbs followed by one day of high carbs your body will change by burning body fat and retaining, or even gaining, muscle.