summer recomp diet: BUILT/JUG please:)

[cbohning]

hows it going everyone havent posted here in a while! heres my question..been bulking for last 2months at 4000cal 40/40/20 carb/pro/fat. I am 190lb in morning at around 10-12% bf max. I am going into recomp diet in june, down to 2800cal on off days and 3100cal on wkout days. I dont want to write out food unless someone would like to see it but I will post macros:

off days: 2800cals
pro:332
cabs:155
fat:100(12%mono 5%poly 6%sat)

wkout days: 3125cals
pro:332
carbs:225
fat:100(11%mono 5%poly 5%sat)

- Does carbs look good all are in morning before and after wkout except homemade protein bars i make and i have 1 at 6-7pm(i work at night so im running around bars have 36gr carb)

- HIIT will be my cardio(everyday/and or 15-30 min after wkout); weights will be 3day split(horizontal push/pull; legs; vertical push/pull)

- AAS will be used

- goal current weight or no less than 185lb at 8%bf (im 5'10'' 34yr)

 

[Built]

hows it going everyone havent posted here in a while! heres my question..been bulking for last 2months at 4000cal 40/40/20 carb/pro/fat. I am 190lb in morning at around 10-12% bf max. I am going into recomp diet in june, down to 2800cal on off days and 3100cal on wkout days. I dont want to write out food unless someone would like to see it but I will post macros:

off days: 2800cals
pro:332
cabs:155
fat:100(12%mono 5%poly 6%sat)

wkout days: 3125cals
pro:332
carbs:225
fat:100(11%mono 5%poly 5%sat)

- Does carbs look good all are in morning before and after wkout except homemade protein bars i make and i have 1 at 6-7pm(i work at night so im running around bars have 36gr carb)

- HIIT will be my cardio(everyday/and or 15-30 min after wkout); weights will be 3day split(horizontal push/pull; legs; vertical push/pull)

- AAS will be used

- goal current weight or no less than 185lb at 8%bf (im 5'10'' 34yr)

Okay, so about 170 lbs of lean; you could easily bring fats down lower on training days and crank up the carbs if you like, particularly since you're on gear.

You train in the AM, or in the PM?


PS check your math - not sure about the addition on your fatty acid breakdown.
Appetite ever a problem when you're cutting? What seems to fill you up the best?

 

[cbohning]

thx for replying built i appreciate you taken the time.
-I train at noon so I get in a nice breakfast(eggs,turkey,oats) before wkout and sometimes(depending on when i get up) a pre wkout shake(nofat greek yogurt/oats/nofat milk/bcaa/whey). After I train i hit a post wkout shake(carbpowder/whey/non fat milk) and then PPW meal high carbs/pro. This is pretty much the bulk of my carbs. Yes I get hungary on cuts, what fills me up is cheese and pasta which unfortuatly gets me in trouble as well.

- ill up carbs on wkout days like you suggested, if I add another 1cup oats and a couple bananas that will put me at
3300cal
pro:333
carb:322
fat: 78(6%mono 3%poly 5%sat)

- I can up the carbs even more(w/ more oats/non fat milk) and drop a lil more fat and it would look like this
3668cal
pro:361
carb:402
fat:70(4%mono 3%poly 4%sat)
-this seems like too much calories, if you like this model better and i go this route do you think I should drop my calories on my off days down too like 2500-2600:
2562cal
pro: 326
carb: 150(is this too high?can drop more/up fats?)
fat: 72(7% mono 4%poly 5%sat)

- sry for all the macro breakdowns I love fitday!

 

[Built]

Keep your calories lower by fiddling with the fats. You don't need as much fat on gear, so you have the room. Just pay attention to your appetite.

When I asked what fills you up - I didn't mean while bulking lol - I meant do you feel fuller on fats, or carbs with your protein? If you'd prefer more carbs and less fat, try that - if not, try it the other way around.

Ultimately, it's all about the calories.

 

[cbohning]

Keep your calories lower by fiddling with the fats. You don't need as much fat on gear, so you have the room. Just pay attention to your appetite. Ultimately, it's all about the calories.

with that said whats the lowest(calories) i should go and the highest i should go on wkout days in your opinion? at 170lbm

When I asked what fills you up - I didn't mean while bulking lol - I meant do you feel fuller on fats, or carbs with your protein? If you'd prefer more carbs and less fat, try that - if not, try it the other way around.

I like carbs

 

[Built]

Higher calories and carbs on lifting days, lower on rest days is how I'd do it, yes. I'd keep fats higher on the rest days, to help you feel fed. What do you figure your maintenance is? Hubby's just about your size and his maintenance is 2800 - if yours is about 3000 calories a day, you'll need to drop down to about 2500 to cut. You could try whatever split you like for this - 3000 for training days, 2000 for off days or 2800/2200 or even 2500 every day and be done with it. The way you break it up really does come down to comfort.

Can you roughly break down a meal plan for a high and a low day? Indicate when you're hungriest and I'll offer suggestions regarding meal selection and timing.

I wouldn't do HIIT every day - but you could do it three times a week on your lifting days, and do steady-state (read: walking) every day for as long as you like.

 

[cbohning]

THANK YOU this is what im talkin about. I would say my maintenance is around 2900. Dropping to 2000 cals sounds crazy for me I eat that much right now before 2pm:/ Out of the options you gave me I think I like just a straight 2500cals a day, doing high carbs on wkout days and high fats on off days.

- Im going to crunch some numbers and give you two meal plans at 2500

- thank you very much for your help!!

 

[Built]

You're welcome. Feel free to vary it slightly - you could do 2300 and 2800 for instance, and that shouldn't be too painful.

Indicate what time you get up and when you train on your meal plans - I need to see where to time things.

 

[cbohning]

here is my 2800cal high carb/pro meal plan

meal 1 9am: 1 whole egg, 3 eggwhite, 3oz chicken, 2 slice wheat bread, 1 cup fatfree milk
500cal pro:57.5 carb:38.9 fat:11.1

meal 2 11am: 2 cup fatfree milk, 1 cup fatfree greek yogurt, 1/2 cup oats (all this mixed to make shake)
460cal pro:46 carb:62 fat:3

12pm-130pm: WORKOUT

post work out: 2scoop carb powder 2scoop whey iso
484cal pro:48 carb:72 fat:0

meal 3 2pm/2:30pm: 2 cup fatfree milk, 1 cup fatfree greek yogurt, 3/4 cup oats, 1 tbl olive oil
654 cal pro:48.5 carb:75.5 fat:18

meal 4 4pm: 2 slice wheat bread, 6 medium slices of turkey
452 cal pro:54.3 carb:24.5 fat:13.7

meal 5 between 7pm and 9pm(working): 7.5oz rockfish
257cal pro:51 carbs:0 fat:4.3

Total: 2807cal pro:305.3 carb:272.9 fat:50.1

the protein will change on last meal but will be very lean w/ almost same calories/pro/carb/fat
THX for your help built!!!

 

[Built]

You're welcome.

Listen - do you like eating this way? Lots of us are finding it's more comfortable to cut on three or four meals than on six tiny snacks. Either way works, just so you know.

 

[cbohning]

Intermittent fasting, I got this from leangains.com. I can definitely try this I dont know how the gap between my last meal and the first meal the next day is going to go? but it sounds good?

meal 1: 9-10am pre wkout meal, 25% of daily calorie intake.

12-1pm TRAIN

meal 2: 1-2pm post wkout meal (largest meal)

meal 3: 4-5pm Last meal


in terms of calories:
meal 1 700cal
meal 2 1200cal
meal 3 900cal

- I'll give this a try a couple days see if I like this, if you think it looks good. My previous meal plan spead out through the day is good for me so far. meal 2 and 3 are shakes i make w/ milk/yogurt/oats so i just slam them back. Really I'm only eating solid food for three meals.. Let me know what you think when you get a chance

- in terms of carbs and fats?? How low in your opinion should your fats be on high carb day and how high should your carbs be?

- on low carb days whats the max you should have your carbs at and whats the highest your fats should be at?

- I know it all comes down to your caoric intake but I was wondering if there is general number people aim towards(cabs & fats) when they carb cycle?

THX again for your help..

 

[Built]

I go by comfort. Protein fills me up, so does fat. Carbs don't, but they're great on workout days. I just fiddle with the amounts until they work for me in terms of the balance between comfort and performance.