redesigning my diet

[Ngordyn]

ok i am currently designing a new diet to go by since i will be quitting my job in 2 weeks which an extremely physical and demanding job. my calorie intake will be less and im not sure what i should be around any advice would be awesome

weight 151
height 5'7"

calories so far is 1832 206g protein, 396g carbs fat content is pretty low but not eliminated , im pretty sure its best to have some dietary fat?

now this is split between 3 meals the heavier 2 in the morning and the after noon to provide energy throughout the day the other is after the workout and has a relatively high protein count i only really have time for 3 meals i was wondering what kind of snacks such as power bars etc. i could eat between then meals to boost me up to 2100 calories or so

p.s. i am in a leaning cycle at the moment

 

[Built]

Leaning cycle? As in AAS, or you're cutting naturally?

What kind of training are you doing?

 

[Ngordyn]

by the end of my four month leaning cycle i would like to drop to under 10% bf currently i am at 11.6% i work out 5 days a week weight training i use 3 4 month cycles one to size, one for leaning out a bit and one for strength i am 2 weeks into my leaning out cycle

and naturally i only take creatine and protein at the moment for supplements

 

[Built]

5 days a week lifting might be a bit much for cutting. Have you leaned out before?

Can you describe your training?

 

[Ngordyn]

i have done one cycle before and lost about 2% bf %

i do a five day split
1 week example might be
day 1 ---bi's/tri's/forearms
day 2 ---Deadlifts/lat excersises, good mornings
day 3 ---bench/secondary chest workout
day 4 --- military press/ secondary shoulder lifts including traps
day 5 --- squats/secondary leg work outs

and i will run 3 times a week

i change my lifts around every week and the types of lifts i do , except the bench squat and deadlift. im not trying to get smaller i just want to cut some bf % a little bit , im not expecting to make muscle size gains these four months since i figure calorie intake will be to little but id like to maintain my hypertrophic gains i have made so far

 

[Built]

i have done one cycle before and lost about 2% bf %

i do a five day split
1 week example might be
day 1 ---bi's/tri's/forearms
day 2 ---Deadlifts/lat excersises, good mornings
day 3 ---bench/secondary chest workout
day 4 --- military press/ secondary shoulder lifts including traps
day 5 --- squats/secondary leg work outs

Ah, a "bodypart" split. Not the best choice for cutting.

and i will run 3 times a week

Nothing wrong with a little cardio while cutting. Or bulking for that matter. It doesn't burn that many calories either way though.

i change my lifts around every week and the types of lifts i do , except the bench squat and deadlift. im not trying to get smaller i just want to cut some bf % a little bit , im not expecting to make muscle size gains these four months since i figure calorie intake will be to little but id like to maintain my hypertrophic gains i have made so far

Of course - that's what we all want. Your cutting routine will not accomplish this end - training this way on reduced calories will almost certainly cost you size.

I'd change my approach if I were you. Three or four days a week of lifting is more than sufficient, keep rep range low, likewise volume. Avoid working arms directly - they'll get plenty of stimulation on pressing and pulling movements. And no more bodypart splits, okay? Not unless you want to disappear while you attempt to lean out.

 

[Ngordyn]

so do a push/pull split for the 4 days should i change my calorie intake much or is that relatively fine the way it is?

 

[Built]

You could do that, sure. Keep your reps down to the 5-8 range; keep the volume low. Ditch accessory work for bis, tris, calves - or keep it down to a very dull roar at least. Focus on heavy compounds.

I might suggest a modification on the push pull - usually it's push, pull, legs right? There's less stress on the rotator cuff if you don't do heavy bench AND heavy millies on the same day. This might be prudent on lower calories when your recovery is compromised.

Try horizontal push and pull (chest and back), vertical push and pull (shoulders and lats), legs. Maybe a little blast (20 minutes?) of cardio after you train instead of the running on the off-days.

I personally prefer to keep fat high and carbs low when I cut, but that's for comfort: high carb and low fat makes me hungry. If you're comfortable, as long as you run a deficit you're probably fine. Maybe try to get in at least 60-70g of fat though, about 10g of that from fish oil.

My .02

 

[Ngordyn]

ok ill look into that thanks a lot , you've been a lot of help

 

[Built]

Good luck!

 

[Skib]

good to see you back built! love hearing your advice

 

[Built]

LOL - thanks!

Was I away?

 

[Skib]

just haven't heard much from ya in the past couple weeks

 

[Built]

Ah, yes, 'tis the season and all that.

Yep, I'm back. Tonight, I eat cookies and ice cream. Tomorrow, I starve. LOL!