Thread: Fat intake, and food cycles

ok, im pretty sure my fat intake is alright, but I just thought i'd get some feedback on it, and my usual intake of nutrients during my bulk, cutting, and maintenance cycles. Keep in mind that my flaxseed and other supplements aside from whey and casein are NOT included.
Current stats incase needed 20 yrs. old, 195 lbs., 6'2'', 8%BF, and I realize that my intakes will fluctuate a little as I gain/lose weight.

BULK:
Cals: 3500-4000
Carbs 300-400g
Protein 300g
Fat up to 100g

CUT
Cals: 1500-2000
Carbs 100-200g
Protein 200g
Fat 20-30g

MAINTENANCE
Cals: 2000-3000
Carbs 200-250g
Protein 200-250g
Fat 40g

I workout 4 days a week, each body part once per week. For maintenance I do sprint interval cardio once a day, Bulk once every other day, and Cut twice a day. Please give insight, criticism is encouraged as that is the only way to do anything better.

Thx, DbP

Originally Posted by DbLPLatinum89

Keep in mind that my flaxseed and other supplements aside from whey and casein are NOT included.

You need to include anything like flaxseeds/oils, protein powders and supplements that add substantial amounts of calories to your day.

Current stats incase needed 20 yrs. old, 195 lbs., 6'2'', 8%BF, and I realize that my intakes will fluctuate a little as I gain/lose weight.

BULK:
Cals: 3500-4000
Carbs 300-400g
Protein 300g
Fat up to 100g

Carbs and protein levels are great. Fat is fine but it is getting a little high, especially if you are not counting some of your fat calories from suppliments. I would stop at 100g total (I usually like 0.5 or 0.6g/pound as a maximum - however, this also depends on your metabolism and activity - if you are REALLY active and you are doing LONG exercise bouts, then a higher fat content can be beneficial to endurance performance).

CUT
Cals: 1500-2000
Carbs 100-200g
Protein 200g
Fat 20-30g

WAY too low! You would not even FINISH your cut (competition style cutting) at 1500 cals/day - let alone START anything near this!!

For someone of your stats, especially at your AGE, your maintainence will be something like 2600-3200 cals. And you want to START at something around this value and SLOWLY decrease from this figure over time, probably to something around 2000-2200 as a MINIMUM! Anything under that is asking for trouble.

For your carbs, it is best to start higher as well, then slowly decrease as your cut continues. You can also incorporate cycling to help fat loss later down the track. But I would not start at below 1g per pound (200g) - not unless you are thinking of refeeding (and it would have to be very regular at a BF% of less than 10).

Protein is not high enough either - during cutting you want it to be higher to prevent muscle loss - at least 1.2g per pound (230g).

Your fats are just rediculous - Your MINIMUM fat for health should be at 0.3g per LEAN MASS = 50g/day... Even during the majority of your cutting cycle (some people cut this lower as they get to competition time).

MAINTENANCE
Cals: 2000-3000
Carbs 200-250g
Protein 200-250g
Fat 40g

As I said above, your maintainence would probably be around 2600-3200 cals - carbs would be good at ~1.5g per pound, protein is good at ~200-250g but your fats are too low. Stick between 0.3 and 0.4g per pound total weight (60-80g).

I workout 4 days a week, each body part once per week. For maintenance I do sprint interval cardio once a day, Bulk once every other day, and Cut twice a day. Please give insight, criticism is encouraged as that is the only way to do anything better.

Thx, DbP

Ok - weights is fine but you CERTAINLY want to re-think your cardio. While bulking 2 - 3 times a week is good, but it is rediculous to start cardio at 2x a day when you are cutting. Most do not even THINK about that level, or, if they do, it is in the last 2 weeks before a competition! If you start at that level you have no where to go when progress stops!