want to try low carb high fat diet to cut

[edgarr]

I am 39 5'9 180ish 17% BF. I want to cut to 10-12%. Don't care what weight I am at. I will do cardio twice a day once after my workout for 25 mins low intense, I workout 5 days a week (one part per day) and then do 50 mins low about 8 hours later in between meals, about 3 hours. On non workout days I do 50 mins low first thing in the am. These days I will cut out the PWO shake and the banana in meal one. Any thoughts? Not sure cals are low enough or if carbs are still to high?? I hope the macros are right.

1/2 cup egg whites
1/4 cup oats
1 scoop whey
1 banana
Cal 550 Protein 43 Carbs 49 Fat 5

PWO Shake
1 tablespn Flax oil
Cal 250 Protein 24 Carbs 4 Fat 18

8oz chicken, turkey or red meat

Cal 220 Protein 46 Carbs 2 Fat 3

1 cup tuna
1 tablespn Flax oil
Cal 330 Protein 52 Carbs 0 Fat 16

1 cup tuna
1 tablespn Flax oil
Cal 330 Protein 52 Carbs 0 Fat 16

8oz chicken, turkey or red meat

Cal 220 Protein 46 Carbs 2 Fat 3

170gm of cottage cheese
32g Natty PB
Cal 330 Protein 27.5 Carbs 12 Fat 17.5

Total
Cal 2560 Protein 318 Carbs 81 Fat 78.5

[**TOP**]

IMO i think your carbs are still too high,protein is a little high and fat is too low.

drop carbs to 30grams a day

raise fats too around 60%

and protein around 35%...
You will also need to carb up every 6 days or so....TOP

[edgarr]

that is hard! how about this??

1/2 cup egg whites
1/8 cup oats
1 scoop whey
1 tablespn Flax oil
Cal 571 Protein 42 Carbs 24 Fat 19

PWO Shake
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 250 Protein 24 Carbs 4 Fat 18

8oz chicken, turkey or red meat 220 cal 46g pro 2g carb 3g fat

Cal 220 Protein 46 Carbs 2 Fat 3

1/2 cup tuna 100 26g pro 0g carb 1g fat
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 230 Protein 26 Carbs 0 Fat 15

1/2 cup tuna 100 26g pro 0g carb 1g fat
1 tablespn Flax oil 130 cal 0g pro 0g carb 14g fat
Cal 230 Protein 26 Carbs 0 Fat 15

8oz chicken, turkey or red meat 220 cal 46 pro 2g carb 3g fat

Cal 220 Protein 46 Carbs 2 Fat 3

170gm of cottage cheese 120 cal 19.5g pro 6g carb 1.5g fat
16g Natty PB 100 3.5g pro 3g carb 9g fat

Cal 220 Protein 23 Carbs 9 Fat 10.5

Cal 2161 Protein 256 Carbs 41 Fat 83.5

[**TOP**]

Now your getting it! This looks much better! But also remember to carb up on saturdays or whatever day you choose. And if you wanted to go lower in the carbs take away the oatmeal at bfast! Just recalculate cals...TOP

[Turkey]

I am 39 5'9 180ish 17% BF. I want to cut to 10-12%. Don't care what weight I am at. I will do cardio twice a day once after my workout for 25 mins low intense, I workout 5 days a week (one part per day) and then do 50 mins low about 8 hours later in between meals, about 3 hours. On non workout days I do 50 mins low first thing in the am. These days I will cut out the PWO shake and the banana in meal one. Any thoughts? Not sure cals are low enough or if carbs are still to high?? I hope the macros are right.

1/2 cup egg whites
1/4 cup oats
1 scoop whey
1 banana
Cal 550 Protein 43 Carbs 49 Fat 5
skip the whey, eat some more whites; if you want fruit, go for a citrus fruit like an orange for a better vitamin profile

PWO Shake
1 tablespn Flax oil
Cal 250 Protein 24 Carbs 4 Fat 18
if this is a lifting day, no flax here, carbs instead, slightly more protein as well

8oz chicken, turkey or red meat

Cal 220 Protein 46 Carbs 2 Fat 3
need a starchy carb here, veggies too

1 cup tuna
1 tablespn Flax oil
Cal 330 Protein 52 Carbs 0 Fat 16
alternatively, you could have a piece of salmon, or something like chicken breast and almonds


1 cup tuna
1 tablespn Flax oil
Cal 330 Protein 52 Carbs 0 Fat 16
alternatively, have some PB instead of the flax

8oz chicken, turkey or red meat

Cal 220 Protein 46 Carbs 2 Fat 3
add some veggies, lots of them, preferably something like broccoli, asparagus, green beans, cauliflower, brussel sprouts, etc.

170gm of cottage cheese
32g Natty PB
Cal 330 Protein 27.5 Carbs 12 Fat 17.5
skip the PB

Total
Cal 2560 Protein 318 Carbs 81 Fat 78.5

you really don't need to do so many cardio sessions in one day

you may better off by mixing in something like HIIT a couple/few times a week

[edgarr]

Now your getting it! This looks much better! But also remember to carb up on saturdays or whatever day you choose. And if you wanted to go lower in the carbs take away the oatmeal at bfast! Just recalculate cals...TOP

You would carb load on Sat or Sun and start back up Monday?? Also when carb loading that day do you have carbs in every meal and cut back to fats?

[**TOP**]

You would carb load on Sat or Sun and start back up Monday?? Also when carb loading that day do you have carbs in every meal and cut back to fats?

Yes. The carb up day helps replinish glycogen and has been shown to boost metabolism among other things. I have carbs in every meal,you may need to feel it out to see what you like. But at the moment im cutting and my weekly diet is like 33pro/3carb/64fat but on the weekend i go through a 36 hour carb load where i take in as many as 6,000 calories form carbs,also fats are lower at this time as with protein,I dont suggest you do this,but it goes to show you the variation you can play with....TOP

[collar]

you can increase the fats a little if you choose too.

also your fats source:
flax seed
fish oil
oilive oil
almonds/walnuts/brazillian nuts
avocado

switch it up between those products for fat souce..... imo they are a lot better fat product than the pb...

you can use piece of lean red meat as protein/fat meal.

[mg1228]

IMO i think your carbs are still too high,protein is a little high and fat is too low.

drop carbs to 30grams a day

raise fats too around 60%

and protein around 35%...
You will also need to carb up every 6 days or so....TOP

TOP, is there a reason for keeping pro at 35%----just wondering==ive been at 40-45%---thats alot of fat per meal at 60%-----i noticed u were at about 65gr per meal so i guess thats alright----are those mostly efa i assume?

[Damienm05]

Top is the man but I have to emphasize something here: everyone's tolerance for carbs is different! If, on my carb-up day, I were to eat 6000 cals from carbohydrates, I'd probably gain a lb. of body fat and have a puffy face for the next week. You've gotta feel it out, especially at first. I'd say 400g of carbs split between your first 5 of 7 meals, is a safe bet.

Your second draft does look good. I'd cut the oats at breakfast and derive more of my fats from meat sources and supplement with a low-calorie o*mega 3/6/9 blend . I have seen great results eating Salmon, Lamb, and well-marbled Steaks by the barrel lately. My diet is a lot different however, in that it's a 2-week cycle. Week one being 100% keto, week 2, adding back the low GI carbs at a rate of 40g per day.

[edgarr]

I'm going to add some almonds and greens to meal 3. Also going to add greens to meal 5. I will mix up my fats source by using flax, fish, udo, avocado and PB every week or so.

I take a multi v twice a day along with 1000 vit-c with every meal also take extra calcium.

On my carb loading day I will add carbs to meal 1-5 and see how that goes.

I want to try this diet for 3 months and then switch to a higher carb low fat diet for 3 months to compare. My workout and cardio will remain the same for all 6 months.