Spring/Summer Diet

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  1. #1
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    Spring/Summer Diet

    Here is the diet/diets that I plan on using over the next 12 weeks to help me cut as much body-fat as possible...I will run diet 1 for 2 weeks and then run diet 2 for 2 weeks and alternate them accordingly until I'm 4 weeks out from the total 12 weeks. The macros and calories will be adjusted as my weight drops.

    Here are my stats for those who haven't seen them elsewhere on the board:

    Age: 35
    Ht: 6' 1"
    Wt: 250.6 lbs
    LBM: 212 lbs
    BF%: 14-15%

    Diet 1: Calories/Protein/Carbs/Fats

    Sun- 2668/251/351/29
    Mon- 2268/251/251/29
    Tue- 1868/251/151/29
    Wed- 1468/251/51/29
    Thr- 1265/251/0/29
    Fri- 1265/251/0/29
    Sat- 1265/251/0/29


    Diet 2: Calories/Protein/Carbs/Fats

    Sun- 2318/313/125/63
    Mon- 2318/313/125/63
    Tue- 2318/313/125/63
    Wed- 2318/313/125/63
    Thr- 2318/313/125/63
    Fri- 2318/313/125/63
    Sat- 2318/313/125/63


    What do you think?

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    Bump...

    If Built is around...feel free to chime in please.

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    Any help or advise?? Or is what I'm doing on the right track??

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    I guess none of the experts want to chime in on this one...

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    why so low on the cals? There is a huge deficit there, particularly at the end of the week.

    Are you doing cardio?

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    I would think diet 1 would be easier to follow psychologically. And, you're training will be difficult on diet 2 w that low of carbs. I personally find it easier to stay strict if I know a carb up day is coming up, rather than feeling deprived everyday.

    And, I agree that the cals are too low at the end of the week. You need to bump up the fat and protein on those days.

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    How much would I need to bump up the fat?? I don't want to bump it too fat because I want my body to burn the fat that I'm already storing. As far as bumping up the protein I've been contemplating doing that...and going up to 1.5g/lb of body weight.

    The only cardio I'm doing as of now is walking for 20 minutes 4 days per week. That will change though in 2 weeks.

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    Quote Originally Posted by coach5 View Post
    How much would I need to bump up the fat?? I don't want to bump it too fat because I want my body to burn the fat that I'm already storing. As far as bumping up the protein I've been contemplating doing that...and going up to 1.5g/lb of body weight.

    The only cardio I'm doing as of now is walking for 20 minutes 4 days per week. That will change though in 2 weeks.
    You can bump up both protein and fats to get you above 1800 cals a day for those days. Don't worry about the fat, it doesn't matter where the cals come from, you'll definitely be in a calorie deficit.

    Cardio needs to be more too. An optimal approach would be to do a combination of HIIT and LISS, with the LISS on the days that you're most carb depleted. a good starting point would be 30-45 minutes 4-6 days a week. Guys that are trying to get below 10% bf will sometimes need to do double cardio days.

    LISS-Low intensity steady state
    HIIT-High intensity interval training

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    I'm starting my HIIT in 2 weeks...then 4 weeks after that I will add in an additional 20-30 minutes of walking after my workouts.

    Thanks for the help. I'm hoping that this year I can finally get lean enough that I can dry out too for a few days and look phenomenal!!

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    Well in summer it is very important to take liquidize nutrition and foods such as juices and energy drinks etc

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    Diet one you need to up the fats and protein when you take out carbs. You should aim for around the same number of calories per day

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    In Summer the diet must be some sort of liquidize type of supplements and nutrition foods such as juices and energy drinks ...

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    Quote Originally Posted by jannet View Post
    In Summer the diet must be some sort of liquidize type of supplements and nutrition foods such as juices and energy drinks ...

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    Why not just make it easy and start with 2700 and lower the carbs by 10% each week until you get down to 100g a day. Up the protein a little and do fasted cardio in the mourning and LISS after your workouts. Your a big dude tho so you may need more cals.

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    Quote Originally Posted by exphysiologist88 View Post
    You can bump up both protein and fats to get you above 1800 cals a day for those days. Don't worry about the fat, it doesn't matter where the cals come from, you'll definitely be in a calorie deficit.

    Cardio needs to be more too. An optimal approach would be to do a combination of HIIT and LISS, with the LISS on the days that you're most carb depleted. a good starting point would be 30-45 minutes 4-6 days a week. Guys that are trying to get below 10% bf will sometimes need to do double cardio days.

    LISS-Low intensity steady state
    HIIT-High intensity interval training

    OK...I've adjusted everything over here on my end...I split the lost calories from the carb depletion 50/50 between my proteins and fats...which ended up being like 50g protein more and 22g of fat more on Tuesdays....and then 100g more protein and 44g more fats on Wed-Sat. Calories now look like this....

    Sun-2668 (251/351/29)
    Mon-2268 (251/251/29)
    Tue-2266 (301/151/51)
    Wed-2264 (351/51/73)
    Thr-2061 (351/0/73)
    Fri-2061 (351/0/73)
    Sat-2061 (351/0/73)

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    That looks more tolerable. It's easy to make adjustments based on how you respond too. I'm one of those guys that requires very little cals to lose fat.

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