My diet cut body fat

[ManInBlack]

I am looking for feedback/critiques/advice on my diet. I weighed 208 yesterday morning, I am 5'11", and my body fat is right at 16% or so, possibly 15%.
I really want to get to around 12% (lower would be nicer) and be better prepared for my next cycle. Ideally, I'd like to never be over 15% again.
I will be doing 20 minutes of medium intensity cardio immediately after lifting 3 days a week.
Ok so I am doing low carb days, medium carb days, and higher carb days. Here are the days and the bodyparts and how they will coinscide...

Chest: medium
Back: high
Shoulders: medium
Legs and Arms: high
then my three off days will be low carb days

High Carb day macros look like this:
310g protein
258g carbs
88g fat
3100 calories

Medium Carb day macros:
307g protein
168g carbs
109g fat
2900 calories

Low Carb day macros:
300g protein
94g carbs
109g fat
2600 calories

Here is what a Medium Carb day looks like:
wake up:1.5 scoops whey
2 tbsp. olive oil

pre workout meal: 4 eggs
2 slices wheat toast
1 cup oatmeal

post workout shake: 2 scoops whey
1 banana
half cup oats

meal: 1 turkery burger
2 cups broccoli

meal: 8 ounces chicken
2 cups broccoli
1 serving almonds

meal: 2 scoops whey
1 tbsp. olive oil

before bed: 1 cup cottage cheese

 

[RockShawn]

Looks pretty good, but to really cut I think you need to lower the calories a bit. If you took 15 cals/lb your maintainance calories are 3190. IMHO you should drop all of your days (high, med, and low carb) by at least 500 to create a caloric deficit and force your body to chew up fat.

I like the cardio Post Lifting. I think that is very effective.

The mind fuck in all of that is that you will be getting smaller in areas you don't want to as well as areas you do want to. When I started my contest prep my arms measured 18" - now they are 17" but look bigger. It really messes with you especially if you are a pretty big guy, which it sounds like you are.

Stay strict on the diet and give it time to work. That's the biggest mistake I see people make. If they don't see results in a week they think they have to change. Give it a couple of weeks, then tweek it a bit - add more cardio or lower your calories more. The point is to keep the body guessing, and cycling your carbs the way you've proposed is gonna do that real well.

Good Luck Brother. Keep me posted on your progress.

 

[ELH]

I'm interested in how the different carb days work out for you.

Is your maintenance roughly 3500-3600 then?

 

[ManInBlack]

Looks pretty good, but to really cut I think you need to lower the calories a bit. If you took 15 cals/lb your maintainance calories are 3190. IMHO you should drop all of your days (high, med, and low carb) by at least 500 to create a caloric deficit and force your body to chew up fat.

I like the cardio Post Lifting. I think that is very effective.

The mind fuck in all of that is that you will be getting smaller in areas you don't want to as well as areas you do want to. When I started my contest prep my arms measured 18" - now they are 17" but look bigger. It really messes with you especially if you are a pretty big guy, which it sounds like you are.

Stay strict on the diet and give it time to work. That's the biggest mistake I see people make. If they don't see results in a week they think they have to change. Give it a couple of weeks, then tweek it a bit - add more cardio or lower your calories more. The point is to keep the body guessing, and cycling your carbs the way you've proposed is gonna do that real well.

Good Luck Brother. Keep me posted on your progress.

Thanks for the reply bro. I know what you mean about looking bigger but weighing less. It is definitely a mindfuck no doubt.

Anyway, your advice sounds pretty spot on. I am going to see where I'm at a week from today and then either adjust the calories or the cardio like you mentioned. I guess I am like anyone else on this board in that I HATE to burn off that hard earned muscle.

 

[ManInBlack]

I'm interested in how the different carb days work out for you.

Is your maintenance roughly 3500-3600 then?

Uhh, I'd say right round 3300 or so.

Ill try my best to keep this thread updated.

 

[indrox1]

Def cut some more calories. Also as you go cut out any type of bread bro. In the beginning of the diet is fine but as you go youll find that to cut those last ten or so stubburn pounds will take being very strict. Dieting is difficult but the end result is rewarding. And like rockshawn said dont get hung up on body parts decreasing in size. If your diet is right on all you are doing is uncovering all the muscle youve worked so hard to put on. I went from a 19 3/4" arm to a 18 1/2" arm during my cutting phase. Messed with my head but I look bigger and def more defined. Here is a trick I use now when Im cutting... throw the measuring tape in the damn trash and go by what ya see in the mirror. If it jiggles its fat! Good luck bro.

 

[ManInBlack]

Def cut some more calories. Also as you go cut out any type of bread bro. In the beginning of the diet is fine but as you go youll find that to cut those last ten or so stubburn pounds will take being very strict. Dieting is difficult but the end result is rewarding. And like rockshawn said dont get hung up on body parts decreasing in size. If your diet is right on all you are doing is uncovering all the muscle youve worked so hard to put on. I went from a 19 3/4" arm to a 18 1/2" arm during my cutting phase. Messed with my head but I look bigger and def more defined. Here is a trick I use now when Im cutting... throw the measuring tape in the damn trash and go by what ya see in the mirror. If it jiggles its fat! Good luck bro.

Alright guys, you are convincing me to lower the calories.

Rock suggested ditching the whole low/medium/high carb days. What do the rest of you think? I was thinking about keeping a low medium and high day just lowering the total calories on each day by 300 or so?

 

[ManInBlack]

alright here is what I have come up with...i cut out the bread and lowered the calories. I did away with low/medium/high carb days.

macros and diet for workout days (will be 4 days out of the week)

1.5 scoops whey
1 tbsp. olive oil

4 eggs
1 cup oatmeal
nutri grain bar

2 scoops whey
half cup oats

2 turkery burgers
2 cups broccoli

4 ounces chicken
2 cups broccoli

2 scoops whey
1 tbsp. olive oil

1 cup cottage cheese

301/144/85 2600 calories


OFF days (3 days out of the week)

1.5 scoops whey
1 tbsp. olive oil

4 eggs
half cup oatmeal

2 scoops whey
1 packet almonds

2 turkery burgers
2 cups broccoli

4 ounces chicken
2 cups broccoli

2 scoops whey
1 tbsp. olive oil

1 cup cottage cheese

297/73/91 2300 calories

What do you fellas think about that? Still plan on sticking with 20 minutes of medium intensity cardio after each weight lifting session.

 

[ManInBlack]

Another thing. I thought about taking the oats from my post workout shake and just moving them to my preworkout meal and getting ALL my carbs in pre workout and only having a protein shake after my workout....my reasoning is because I will need all the energy I can get in the gym while cutting like this. Tell me what yall think.

 

[exphys88]

Good advice here. I would also recommend dropping cals a bit too. I wouldn't skip pwo carbs though, you want to replenish your glycogen stores for the next day.

 

[ManInBlack]

thanks exphys...do you like the corrections i made?

 

[exphys88]

I would personally need a refeed day for carbs, but some may not.

Some ideas:
More variety in veges. try to add some fruit, while keeping macros the same. Fish or other protein sources instead of one of your shakes?

The macros look good to me. It's going to be a work in progress, and you will probably need to make some adjustments, but it looks fine to me.
What matters most is if it's foods that you'll eat and enjoy, and if you can be consistent.

 

[exphys88]

I prefer more cardio as well, but see what you can accomplish w your plan and adjust accordingly.

 

[RockShawn]

Alright guys, you are convincing me to lower the calories.

Rock suggested ditching the whole low/medium/high carb days. What do the rest of you think? I was thinking about keeping a low medium and high day just lowering the total calories on each day by 300 or so?

I think the carb cycling is good. I was just saying cut calories on each plan. High medium and low. But if you do go low like a cyclical Keto, definitely look up how to do the refeed in the elite anabolic section. The whole Keto book is there. A targeted Keto is prolly more what your looking at with carbs pre and post workout.

But back to the carb cycling, I think it's a good idea. It will certainly keep your body guessing and keep you from having carb spillover. I was just concerned about the calories.

You got this, don't sweat it. Take what you know and apply it, then tweak it. We're all here to watch you succeed.

 

[indrox1]

I prefer more cardio as well, but see what you can accomplish w your plan and adjust accordingly.

Yes as you get deeper into your diet you will probably need to up your cardio. Your body starts to adjust to the same training so you have to keep that fat burning fire going by changing it up here and there. In my experience I start my diet with not much cardio then push it up as the diet goes on when I stop loosing fat. Cardio is def important but there it must be done right to get the most out of it. To much will burn hard earned muscle to little wont burn fat. My rule of thumb is dont loose more than 1 to 2 pounds a week. In the beginning you may loose more because your bodies metabolism is used to higher calories per day also water weight will come down. Listen to your body... it wont lie. Your new diet looks great! Adjust as you need to.

 

[stfuandliftbtch]

Way to much thought honestly. Especially to only cut back about 3% bodyfat. You know your average meal intake of carbs i hope, right? Just cut a little bit of them out. No 1-2lb drop the first week, cut a little more. I cut 13lbs pretty quick just by doing this. Got kinda lean..around 10%.

Unless you are preparing for a show or something, no need to go overboard. Just my 411...some won't agree, but if you've been eating a good diet for a while, you should know your own body.

 

[RockShawn]

Way to much thought honestly. Especially to only cut back about 3% bodyfat. You know your average meal intake of carbs i hope, right? Just cut a little bit of them out. No 1-2lb drop the first week, cut a little more. I cut 13lbs pretty quick just by doing this. Got kinda lean..around 10%.

Unless you are preparing for a show or something, no need to go overboard. Just my 411...some won't agree, but if you've been eating a good diet for a while, you should know your own body.

I agree with this. However this is how I started and now I'm prepping for my first show. LOL

What's cool is when you start to cut and you see major changes or start to see your abs for the first time, it changes your perspective on diet and cardio a bit. For me it was the motivation I needed to try a show and do the necessary to get there.

Short term the goal is 3% but it very well could turn into hey I wanna get to the single digits.

Stfu is right though. Little tweaks when you start to stall will definitely get you down 3-4% and cutting calories/carbs is the way to do it. Everybody is different too so sometimes it takes a few weeks to dial it all in.

 

[exphys88]

Way to much thought honestly. Especially to only cut back about 3% bodyfat. You know your average meal intake of carbs i hope, right? Just cut a little bit of them out. No 1-2lb drop the first week, cut a little more. I cut 13lbs pretty quick just by doing this. Got kinda lean..around 10%.

Unless you are preparing for a show or something, no need to go overboard. Just my 411...some won't agree, but if you've been eating a good diet for a while, you should know your own body.

Yeah, I think sometimes guys get crazy and over think it when it's as simple as cutting calories a bit. You only need to get crazy when going below 10%.

 

[RockShawn]

Just to hit a few "unmentionables" that I took for granted when dieting. Not trying to complicate things at all. Strict diets bring on their own challenges within your body.

-Consider a good probiotic daily, maybe even twice daily on an empty stomach
-fiber. Metamucil is my best friend.
-thermogenics. I use Oxy Elite Pro it's good and doesn't crack me out
-cheat meal. Reward yourself once a week, it really helps
-fish oil. AAS can whack out your cholesterol so stay on top of it. Especially with tren
-multi vitamin with liver support. If you want a one pack a day product try Allmax's Vitastack. Easy to take.

You may already have this stuff in your arsenal, but I wanted to at least mention them.

 

[ManInBlack]

Definitely having a cheat meal. I also take 2 fish oil caps 3 times a day. I actually have some metamucil that i will start taking since you mention it. I would be interested in the Oxy Elite but really dont feel like spending the cash on it right now (trying to buy a motorcycle)

 

[zee_ali_434]

If you satirically adopt the diet plan and given the time to impact on your body.if your diet is not working than change it very quietly.For my side , drink 4 glass water per day in morning, and live long life

 

[ManInBlack]

Just wanted to update and say that my diet is going much better than expected. I am eating 2600 calories on workout days and 2300 on my off days. I am also doing 20 minutes of cardio after each workout and keeping the heartbeat right at 145 for the duration.

People are saying I am looking bigger and I myself think I am looking bigger when in fact I have dropped a few pounds. Also, when I FIRST started this diet strength went down a good bit but I think that is because I didn't gradually reduce my calories, I pretty much just dropped them all at once and my body was like what the fuck. But hey, you live and you learn.

Strength, NOW, is great. I am actually adding a bit of weight to all my lifts every week.

Once every 4-5 days I up my carbs a good bit and that seems to be working wonders. A refeed you guys called it.

MIB

 

[RockShawn]

That's great to hear. Are you gonna start a journal? If you do PM me so I can sub.

Now just give it time to work. You're gonna love the way you look, I guarantee it. (I've heard that somewhere)

 

[indrox1]

Great job bro! Looks like your dialing in what works for you and that is sometimes a difficult thing to do for some. Keep it up!

 

[ManInBlack]

That's great to hear. Are you gonna start a journal? If you do PM me so I can sub.

Now just give it time to work. You're gonna love the way you look, I guarantee it. (I've heard that somewhere)

lol...i think that was a Mens Warehouse commercial or some shit haha.

thanks bro, no journal for now, maybe when I start my next cycle

 

[ManInBlack]

Great job bro! Looks like your dialing in what works for you and that is sometimes a difficult thing to do for some. Keep it up!

Yeah man its really cool because I never thought I could eat like this and keep muscle. Ive always been a big carb eater so this is definitely something new for me but I am thoroughly enjoying it.

 

[indrox1]

Yeah man its really cool because I never thought I could eat like this and keep muscle. Ive always been a big carb eater so this is definitely something new for me but I am thoroughly enjoying it.

I hear ya man. I can down some carbs. But even though cutting is difficult I love it because I see changes every few days. And that makes it worth all the hard work doing cardio, watching your family eat lasagna while you eat a chicken breast with brown rice, and fighting off the urge to eat everything in sight when your cravings are telling you to just do it!

 

[exphys88]

Nice work!

 

[hill450]

Good luck man, I hope to cut some weight again soon too just waiting to finish pct so I don't lose too much muscle. I do have a question though. I plan to do carb cycling also but was curious on how many carbs you actually need? I was told in my nutrition class that carbs MUST be present in order to burn fat. I'm so damn confused lol I did diet hard a while back with hardly any carbs and never saw all my abs. I've got no trouble dropping those carbs if that'll shred me lol

 

[RockShawn]

Good luck man, I hope to cut some weight again soon too just waiting to finish pct so I don't lose too much muscle. I do have a question though. I plan to do carb cycling also but was curious on how many carbs you actually need? I was told in my nutrition class that carbs MUST be present in order to burn fat. I'm so damn confused lol I did diet hard a while back with hardly any carbs and never saw all my abs. I've got no trouble dropping those carbs if that'll shred me lol

Here's my 2 cents for what is worth.

First off, diet is an individual thing cause everyone is just a little different. You can start with the basics, but you have to tweak it for your body. So the amount of carbs that work for me, won't necessarily work for you.

Second I think carbs are important for two reasons. They are in my opinion essential for body function and for keeping the body from going into starvation mode or into catabolism. Also, and I've done Keto diets, without carbs you are more likely to crave and consume sugars causing an insulin response. For the most part the carbs will go to glycogen stores, but this is a slippery slope. Also the refeeds can turn Into food orgies negating the fat you burned off during the week.

IMHO it's harder to get there by cutting carbs completely. If you aren't getting results on a 50/35/15 split of macros, adjust the carbs down a bit overall. Cycling them as discussed in this thread helps too cause you keep the body from spilling over carbs to fat store and you keep it guessing which is a good thing when trying to shed fat. You have to realize your body doesn't want to shed fat, it only uses it when there is no other choice.

I hope that made sense.