Hi guys ive been away for a while due to work ad college etc, Im still training and working closely with Twist and recieving advice from Gbrice, My current stats are Age 21 224lbs, Bf is around 15-16%,I have decided to try a carb cycing diet in a bid to try and add LBM whilst reducing Bf, my reason is that i dont think i ami the right mind frame to go for an all out cut an worry about looking skinny at the end. Make sense? My last diet i was consuming 3-4000 calories, and now i think it is time to change it up.
Previous diet is as follows.
Morning 7-8am
50g Protein shake protein 38g carb 3g fat 3.5g 196 cal
100g oats 11g protein 60g carb 8g fat 356cal
10am
250g chicken breast 50g protein 0 carbs 1g fat 205cal
potatoe 200g protein 7.8g carb 63.4g fat 0..4 cal 288
12pm
250g chicken breast 50g protein 0 carbs 1g fat 205cal
potatoe 200g protein 7.8g carb 63.4g fat 0.4 cal 288
3pm
250gg mince beef 60g protein, 0 carb, 7.5 g fat 307.5 cal
potatoe 200g protein 7.8g carb 63.4g fat 0.4 cal 288
6pm
50g Protein shake protein 38g carb 3g fat 3.5g 196 cal
100g oats 11g protein 60g carb 8g fat 356cal
8,30pm
pre workout
50g Protein shake protein 38g carb 3g fat 3.5g 196 cal
100g oats 11g protein 60g carb 8g fat 356cal
10pm
postworkout
250gg mince beef 60g protein, 0 carb, 7.5 g fat 307.5 cal
500g mixed vegetable 14g protein 22.5g carb 3g fat 175cal
fish oil etc
protein 334 carbs 395 fat 54.3 calories3367
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I propose to do the following.
Monday = No Carb min 225g protein 0 carbs only 3 meals veggies fat?
Tuesday = Low Carb min 225 protein 200 carbs split into am prewo postwo fats?
Wednesday = High Carb min 225 protein aim for 350 carbs fats?
Thursday = No CarbNo Carb min 225g protein 0 carbs only 3 meals veggies fat?
Friday = Low Carb min 225 protein 200 carbs split into am prewo postwo fats?
Saturday = High Carb+ High Carb min 225 protein aim for 350 carbs fats? SCHEDULED CHEAT MEAL
Sunday = Low Carb min 225 protein 200 carbs split into am prewo postwo fats?
Protein
everyday minimum 1 gram protein per lb bodyweight more if possible 6 meals a day 225lb / 6 = 38 grams protein per meal minimum. il only be using whey, chicken breast
and extra lean mince beef.
carb sources will be oats and potatoes and veggies where appropriate.
now fats is where im confused what shall i aim for?
Im looking on doing a recomp where lbm gains and bf loss are my goals.
Cardio will be done on no carb days but only once or twice a week.
Bcaa will be sipped throughout the day with creatine as usual.
Il type up the exact diet later but it wont differ at all in food types from what im eating now. Except for the obvious macro adjustments and dropping of carbs etc. I hate counting
calories so i think this will benefit me greatly thanks for pointing me in the direction of it.
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