replanned my diet...

[eggplant]

hi guys..its me again..i have changed my diet and training after 4 weeks of cutting..i've lost 3-4kg so far..here it goes..

first of is my training_

day1: chest and shoulders
day2: back and abs
day3: am cardio
day4: bis and tris and calves
day5: pm cardio and abs
day6: quads and hams
day7: am cardio

here is my diet breakdown of one week

day1: all pro/fat meals except for pwo and ppwo
day2: all pro/fat meals except for pwo and ppwo
day3: all pro/fat meals throughout the day
day4: all pro/fat meals except for pwo and ppwo
day5: all pro/fat meals throughout the day
day6: all pro/fat meals except for pwo and ppwo
day7: all pro/fat meals throughout the day

look guys..i don't think i can include the actual food i eat cos as you can all see, the breakdowns is changing almost daily..this is a general outline of my diet that i follow..

anyway i have a question for all of you bros out there.
how long can i actually diet in order not to sacrifice too much LBM? meaning how long could i go without a cheat day or a carbo load day? i understand that a cheat meal helps keep our metabolism running..but lets say my metabolism is still running well, i don't really need this cheat meal right? and i was thinking,since my body has been dieting for 6 straight days, would it benefit if i carb load(clean food) on the 7th day? will this carb load help me maintain LBM? Or its basically just mental? lets say if i am able to withstand the stress and diet straight for a whole 2 months without a cheat meal or carb load day, will i sacrifice LBM? and if i'm gona carb load on the 7th day(also my cardio day) i shall have a pro/fat meal before and after cardio..than consume my carbs after throughout the day right?

show me the way ..

[daman1]

hi guys..its me again..i have changed my diet and training after 4 weeks of cutting..i've lost 3-4kg so far..here it goes..

first of is my training_

day1: chest and shoulders
day2: back and abs
day3: am cardio
day4: bis and tris and calves
day5: pm cardio and abs
day6: quads and hams
day7: am cardio

here is my diet breakdown of one week

day1: all pro/fat meals except for pwo and ppwo
day2: all pro/fat meals except for pwo and ppwo
day3: all pro/fat meals throughout the day
day4: all pro/fat meals except for pwo and ppwo
day5: all pro/fat meals throughout the day
day6: all pro/fat meals except for pwo and ppwo
day7: all pro/fat meals throughout the day

look guys..i don't think i can include the actual food i eat cos as you can all see, the breakdowns is changing almost daily..this is a general outline of my diet that i follow..

anyway i have a question for all of you bros out there.
how long can i actually diet in order not to sacrifice too much LBM? meaning how long could i go without a cheat day or a carbo load day? i understand that a cheat meal helps keep our metabolism running..but lets say my metabolism is still running well, i don't really need this cheat meal right? and i was thinking,since my body has been dieting for 6 straight days, would it benefit if i carb load(clean food) on the 7th day? will this carb load help me maintain LBM? Or its basically just mental? lets say if i am able to withstand the stress and diet straight for a whole 2 months without a cheat meal or carb load day, will i sacrifice LBM? and if i'm gona carb load on the 7th day(also my cardio day) i shall ha ve a pro/fat meal before and after cardio..than consume my carbs after throughout the day right?

Well the time to which you can go w/o a cheat day is dependent upon when you feel it's time to have one. As long as you have a ample diet 6 days, then a 7th day will not not hurt to get a cheat meal or two in. I think your too worried about your whole approach that you need to just relax and have that cheat day and eat something you wouldn't normally eat to reward yourself for the days you did eat clean. And as far as your diet you should put what foods you consume as a good protein/fat or protein/carb meal to one may be completely horrible to another and we may be able to help you out with better choices.

[Vice]

Gives us an example of your Total Cal/fat/protein/carb intake on training and off days

[SwoleCat]

Doesn't appear like you have enough lipolysis cardio in your outline bro.

I only see 3 days of cardio.............and only two a.m.............


~SC~

[eggplant]

yeh swole..previously i've had no cardio as i'm finding difficulty in adding it to my schedule..i've stated my point/reason why i cant do cardio in my previous post..so recently i've managed to squeeze in 3 cardio sessions into my schedule. i'm extra busy with school and tons of projects..and i'm starting to feel the stress..i'm just struggling to survive this diet bro

[eggplant]

all right guys...i basically consume the same food groups for the whole week..except maybe just for the cheat meal/carb load day.

(for carb/pro meals, which is pwo and ppwo)

pwo-77g dex,44g whey
ppwo-77g oats/brown rice,50g pro from chicken breast

i try to switch brown rice with oats someday..to avoid boredom

(for fat/pro meals)

flax oil/olive oil and chicken breast

my intake of protein mostly come from chicken breast and whey..i do take in tons of veggies..with the pro/fat meal. veggies are in the form of spinach,lettuce,tomatoes,mushrooms,broccoli and bell peppers.

currently my calories for training days and non training days stays the same,i only play with the breakdowns.

for training day, i consume 330g prot,154g carbs and 77g fats

the reason i am taking in 330g prot is because i have been intaking this amount before i started cutting so i would like to maintain at this high level since i'm constanly dropping the fats and carbs

as for non training day, i consume 330g pro, 145g of fats..with no nett carbs..i replaced the calories frm my pwo and ppwo which i con't take on non training days with increased amount of fats...

[bigsd67]

egg that seems like a really good plan and if it's working then stick to it. you have good fats in there and solid sources of protein. one thing i would want you to consider is to keep in mind that calorie intake is another thing to monitor. i know a lot of guys may not directly count calories, but just keep in mind that as you lose fat you need to lower certain things. also if you want to do a cheat meal or two every 6-7 days that would be ok and if you are really paranoid about it make it a clean meal with extra oats or some fat free sugar free ice cream or something...if you keep it in your calorie range it shouldnt hurt you at all. once you are a few weeks out from your show then you can decide if you have to cut out all cheating. you should be able to tell this at around 1-2 months to see if your bodyfat is low enough. then you should still cut it out the last month at least because this is gonna be the most important time to diet. if you have anything else you wanna talk about you can hit my PM, other than that your diet spread looks good.

[eggplant]

hey bro! yeh that was a very gd critique that i'm looking for..true and honest..any other guys..pls critique..anything bad that u think..let me know..thanks big. by the way..what do you mean that if i lose fat,i should lower certain things? i know i should definitely lower the carbs..and fats..but what about protein? lets say i'm now at 158pounds and i'm taking 2g of protein per pound of bodyweight which is 316g, and i managed to get down to 150pounds..so my protein now should be 300g? which meant thattin the end..this will lead to a lower calorie?

[bigsd67]

well i try to maintain the 1.5g protein per lb of lean mass so i do end up lowering protein a little bit. i mostly lower fats and carbs to stay within my calorie range, but i still think that too much protein is just as bad as too much fats and carbs. you can go to 2g per lb of LEAN MASS which is fine to maintain muscle while cutting. im not saying to drop protein amount significantly, just to keep in mine the 1.5-2g method works well and needs to be tweaked just like fats and carbs. hope that helps.

[eggplant]

yeh i understand ..but what i meant was..as when ur bodyweight goes down, the level of 1.5g-2g per pound of bodyweight thus has to be readjusted to fit your current new bodyweight right?

[Elliot]

yeah.. weight your self like every 1-2 weeks and reajust your numbers accordingly..

[eggplant]

got it..understood..

[Money Boss Hustla]

I may get slammed for this...but I'm still old school in my weight routine.

I do the following:
Day 1: Chest and back
Day 2: Shoulders
Day 3: Bis and Tris
Day 4: Legs and Abs

[bigsd67]

I may get slammed for this...but I'm still old school in my weight routine.

I do the following:
Day 1: Chest and back
Day 2: Shoulders
Day 3: Bis and Tris
Day 4: Legs and Abs

well bro if it aint broke dont fix it (though definitely change exercises and rep and set scheme so your body doesnt adapt to the workout) when it comes to spread.

[rambo]

I may get slammed for this...but I'm still old school in my weight routine.

I do the following:
Day 1: Chest and back
Day 2: Shoulders
Day 3: Bis and Tris
Day 4: Legs and Abs

That is old school. Not bad for something to shock your body out of it's normal routine if you are currently working 1 part a week.