Please, please, please offer opinion.... [Forum Archive]

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Please, please, please offer opinion....

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Posted by: wannaturnheads

I've received some negative feedback on a carb cycle diet that I'm undertaking and wondered if you could be so kind to comment?? I got this from a trainer that has competed and I really want to lose about 8 lbs and/or get my bodyfat down near 12% to start out. I gained a considerable amount of muscle over the past year and losing some during this phase won't greatly upset me. I realize there are a lot of eggs/protein powder, but I'm ovo-vegetarian. Any thoughts/comments, etc. are greatly appreciated.

I lift heavy, 3 sets, 10 reps every body part 1 x week. I also plan on doing around 4 sessions of cardio a week, mixing HIIT and SS.

Currently:
5'4"
128 lbs
~15% bodyfat (need to get it retested)
25 year old female

Carb cycle:Low, Low,Medium, High, Medium, Low, Low

Low: Total Cals=1430

Meal 1:
4 egg whites
2 whole eggs

Meal 2:
1 scoop whey (25 g protein)
2 cups veggies

Meal 3:
1 scoop whey
1 cup veggies
6 fish oil capsules

Meal 4:
5 egg whites
2 cups veggies

Meal 5:
1 scoop whey
3 oz. almonds

Meal 6:
4 egg whites
2 whole eggs

Medium: Total Cals=1084

Meal 1:
1 scoop whey
1/4 cup oats

Meal 2:
5 egg whites
2 cups veggies

Meal 3:
1 scoop whey
Medium salad
2 Tbsp Udo's Choice oil

Meal 4:
1/4 cup lentils
1 scoop whey
2 cups veggies

Meal 5:
5 egg whites
1/4 cup beans

Meal 6:
4 egg whites
2 cups veggies
2 whole eggs

High: Total cals: 1325

Meal 1:
1 scoop whey
1/2 cup oats

Meal 2:
1 scoop whey
1 cup veggies
1/8 cup quinoa

Meal 3:
4 egg whites
1 medium yam
1 cup veggies

Meal 4:
4 egg whites
1 cup veggies
1 cup mixed berries

Meal 5:
1 scoop whey
1 cup veggies
1/4 cup beans

Meal 6:
1 scoop whey
1/4 cup beans
1/2 cup edamame (soybeans)

Posted by: musclepump

In my opinion that's far, far, far too few calories for the amount of cardio you're doing, and too many low days in a row. If you restart after that cycle, that's three low days straight.

And do you only do three sets per bodypart total?

Posted by: bludevil

why don't you start off with the standard High, Low, No tri-phase first before tweaking with the diet. Agree with MP that your not taking in enough cals.

Posted by: Emma-Leigh

Just copying what works for someone else is not always a smart idea. Each person is individual in their needs and responses....

Quote:

Originally Posted by wannaturnheads

I really want to lose about 8 lbs and/or get my bodyfat down near 12% to start out. I gained a considerable amount of muscle over the past year and losing some during this phase won't greatly upset me.

Currently:
5'4"
128 lbs
~15% bodyfat (need to get it retested)
25 year old female

Ok - A little concerned about a few of these comments...

What do you want to get your BF to 12% to 'start out' with?? Are you going to compete? If so, is it in BB or physique? Because if you are going to compete you want to aim for ~8% for BB and something around 10-12% for physique.... (although who knows WHAT they want from physique competitors now days!!

)

Anyway -
At 128 pounds and ~15% you only have ~108 pounds of LEAN MASS - and 5'4, if you want to come in looking HARD (and not like a toothpick) then you really don't have that much 'room' to move in terms of muscle!! So, if I were you, I would be getting upset about any muscle lost!

Quote:

I lift heavy, 3 sets, 10 reps every body part 1 x week. I also plan on doing around 4 sessions of cardio a week, mixing HIIT and SS

How much cardio ar you doing now? You don't want to go putting all your eggs in the basket at once - if you throw in stacks of cardio and drop your food all at the one time you will not have anything left when you get closer to competition.

Also - How long have you been doing that weights routine? Because you might want to alter this as well to try to shock your body into some new growth/change.

Quote:

Carb cycle:Low, Low,Medium, High, Medium, Low, Low

What is with jumping straight in at the deep end. Too many low days in a row here - 4 days is far too many, especially if you are at 15% (you are asking for metabolic meltdown).

Why not start with high, low, no, high, low, no etc until you stop seeing progress and then modify as neccessary (eg: high, low, no, low, high, low, no, low, high etc).

Without going into too much detail on quickly looking at your days it looks like you are not getting enough omega-3 fats on your medium and high days (fish oils are required each day), and your high day is not nearly high enough in calories (especially if you are doing 1000-1400 cals your no/low days).

I suggest you read some of the stickies up the top of the forum (the "Guide to cutting, bulking and maintaining" and the "Refeeds and leptin" ones) and see what you can correct.

Posted by: wannaturnheads

Quote:

Originally Posted by musclepump

In my opinion that's far, far, far too few calories for the amount of cardio you're doing, and too many low days in a row. If you restart after that cycle, that's three low days straight.

And do you only do three sets per bodypart total?

No, the diet setup is low, low, medium, high, medium, low, low, medium....

And, I do three sets per exercise. I do 3-4 exercises per larger body part (chest/back) and 2-3 per small (bi/tri).
Thanks.

Posted by: wannaturnheads

Quote:

Originally Posted by Emma-Leigh

Just copying what works for someone else is not always a smart idea. Each person is individual in their needs and responses....

What do you want to get your BF to 12% to 'start out' with?? Are you going to compete?

How much cardio ar you doing now?
Also - How long have you been doing that weights routine? Because you might want to alter this as well to try to shock your body into some new growth/change.

I'm not copying the diet that was used for someone else. This was a diet that was designed for me specifically, but I'm a little wary of it and wanted other experienced opinions. Yes, I plan on competing and realize it will take a lower bodyfat percentage than 12. It's just a starting point for me to see what my body can/will do. I've been at 12 before and wanted to get myself back there and then try to go further. Cardio is what I'm struggling with. I'm not really sure what I should be doing. I also have just recently changed the lifts. I was doing bodyparts twice a week with lower weight.

Posted by: wannaturnheads

FUQQQQQQ!!!!!!!!!!! I just called the trainer and told him what I had figured with the diet he gave me and he said that he must have made some mistakes!!!!!!!!!!!?????!! AHHHHH!!!!! No wonder I've been having some questions and everyone else thinks I'm insane!!!
Holy shit!!!

Can someone please help??!!!

Posted by: LW83

You should have fats in every meal

Especially when the carbs are down.

Posted by: nikegurl

Quote:

Originally Posted by Emma-Leigh

Anyway -
At 128 pounds and ~15% you only have ~108 pounds of LEAN MASS - and 5'4, if you want to come in looking HARD (and not like a toothpick) then you really don't have that much 'room' to move in terms of muscle!! So, if I were you, I would be getting upset about any muscle lost!

Emma's posts are all gems but I wanted to repeat this point. You don't have much lean mass on your frame so depending on how much time you have I definitely think a "slow and steady wins the race" approach would be wise. You have no muscle to spare while dieting. If you're at 15% now I'd suggest keeping your diet very clean and trying to build some more quality muscle before gradually cutting.

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