Diet help

[letick]

Hello all,

I will be intermittent fasting for the next 10 weeks before I start my fall/winter bulk. Below will be my daily calories and will pretty much not alternate from this other than occasional red meats and the addition of pasta from time to time. The protocol I'm following will be 16 hours fasted with an 8 hour window feeding, I will be training at noon fasted so it will actually be around 17 1/2 hours fasted. I have been following this for a little over a week; as of now I can't tell any "real" changes however I have lost some water weight.

Stats:
24
5'11
196
14-16% I would guess

Goal:
Just a short cut prior to a long bulk over the fall/winter months.

Training regime:
Chest/bis
*Rest
Quads/Ham
*Rest
Shoulders/tri
*Rest
Back
*Rest

I will be doing 30-45 minutes of fasted LISS cardio on rest days.

***Sorry for the jumble, can't copy/paste template into forum

Food Servings **Fat / Carb / Protein - After servings kcal

Meat Sources
Large Egg 3 5 0 6 15 0 18
Egg White 8 0 0 5 0 0 40
Tuna 2 2 1 20 4 2 40
Protein powder 2 3 5 25 6 10 50
Chicken 2 9 1 22 18 2 44

Carb
Brown rice 2 1.5 35 4 3 70 8
Oatmeal 2 2.5 28 5 5 56 10

Fat
Nat PButter 1 16 6 9 16 6 9
Almonds 1 16 5 6 16 5 6

Dairy
Milk 1% 1 2.5 13 8 2.5 13 8
CCheese 1% 2 1.1 3.1 14 2.2 6.2 28

Veggie
Green beans 3 0 4 1 0 12 3



Total Gram 87.7 182.2 264
Daily Calories 789.3 728.8 1056 Total Calories 2574.1
Percentages 30.66% Fat 28.31% Carb 41.02% Pro

Anyone have suggestions and/or alterations? Thanks for the help.

 

[letick]

Anyone?

264g protein / 182g carb / 88g fat - too high on carbs and not enough protein perhaps?

 

[judojosh]

The IF strategy can be used with any macro split you desire. It isn't a magic diet, just a different timing of your meals. What most people like about it is the ability to "cheat" a little while still loosing weight, that and plus it is a lot easier then bringing 7 Tupperware containers with you to work.

What I would suggest is to experiment with manipulating your macros and total calorie intake from you non workout days and workout days. For example low calories as if you were cutting on non-workout days and high calories as if you were bulking on workout days. Same could be done with you macro intake too.

 

[letick]

So basically as long as I stay in a deficiency for the week I should be good to go no matter which route I take as far as meals are concerned.

With IF I was under the assumption that I needed to lower carbs and raise fats on rest and vice versa on workout days; but I'm not sure how to hop the fats any higher unless its just to use olive oil over a salad? I always thought high fats were bad, but it seems like 80g of fat isn't an overabundance however I could have misread that bit of information.

 

[judojosh]

So basically as long as I stay in a deficiency for the week I should be good to go no matter which route I take as far as meals are concerned.

With IF I was under the assumption that I needed to lower carbs and raise fats on rest and vice versa on workout days; but I'm not sure how to hop the fats any higher unless its just to use olive oil over a salad? I always thought high fats were bad, but it seems like 80g of fat isn't an overabundance however I could have misread that bit of information.

You dont need to stay in a deficiency for the entire week. A popular method I have noticed people using is to alternate high calorie days and low calories days. The high days are for lifting days and low days are for rest days. I have been following a couple logs of people doing this and the results have been steallar thus far.

As for you macros, that is what Martain (creator of the lean gains version of IF) suggest but it isnt necessairly the "correct" way to do it and certainly not the only way to do it.

And no fats aren't bad for you. 80g of fat is easy to get in.. I usually average around 100+g no problem. Eggs are your friend

 

[bagram09]

interesting method....