kcs9

Hey I'm switching up to a new diet bc I've been mostly cutting without getting any big gains and was wondering if this will keep my bf low while gaining weight. High carb on workout days and high fat/low carb on other days. I guess my IDEAL goals with this diet is to get my bf to 5% and gain 10 lbs. Will this diet do it and how long will it take? Critique as much as you can....

Stats: 22 years old, 5'11, 172 lbs, 7% bf

LIFTING DAYS - MON, WED, FRI

Meal 1: 70g carbs (Complex, fruit, veg)
40 g protein
10g fat (5 g fish oil, the rest from olive oil and yolk)
Green tea


45 mins before workout: 6g arginine, 500 mg ginseng, 2g carnitine, 625 tribulus
20 mins before workout: 60g carbs (complex, fruit)
30g ON whey protein
Mega men sport multi

Post workout: 40g natural grape juice, 30g dextrose, 40g ON whey

Meal 4 and 5: 40g carbs (complex and veg) <- add fruit to meal 4????
30g protein
Mega men sport w meal 5

Meal 6: 20 g carbs (veg, little complex)
30 g protein

45 mins before bed: 4g arginine, ZMA, and tribulus

Bed: 35g ON casein protein
10g fat from natural PB with flax.

Ideal totals: 300g carbs, 250g protein, 30 g fat

--> The other 10g of fat I'm guessing ill be getting from trace fats. also, is trib a waste of $$ at 22?





CARDIO/ABS DAYS- TUES and SAT

Meal 1 (pre cardio): 40 g ON whey shake
75mg caffeine
2g carnitite
Multi vit

Meal 2 (post cardio): 40 g carbs --do i want mostly simple or complex????
40 g protein

Meal 3: 40g protein
15g carbs (complex)
10g fat

Meal 4: 40g protein
10g carbs (complex, veg)
10g fat

Meal 5: 40g protein
20g fat
Veggies
Multi vit

Meal 6: 40g protein
Veggies

Meal 7 (bed): 40 g protein (cottage cheese and PB)
15g fat

Totals: 300g protein, 85g carbs, 75g fat

--I'm guessing the veggies will get me to 85g total carbs. Two other things I'm wondering is I'm not taking carbs while waking, so will this really hinder my gains on the body parts I worked out the day before? Also, should I be taking arginine and ZMA on cardio/ off days?

THURS AND SUNDAYS (REST DAYS)

This ones kind up in the air. I'm gunna go with my low carb totals on thusday but sunday I think I'll just go for something like 60% pro, 30% carb, 10% fat??

Again critique as much as possible and let me know what I can add (glutamine is a waste and I'll add creatine in the winter).