Diet alterations for quickest BF loss while doing PCT

[N2Deep]

My Stats;
6'1"
228 lbs
16-17% bf
train 6 days a week

I currently take in five meals a day:
First 4 meals
68g protien
68g starchy carbs

Last meal
68g protien
46g fiberous carbs

I eat every three hours.

Any help is great.

[big_k]

how much cardio?

[N2Deep]

20 min a day 6x a week

[N2Deep]

Only got diet in check 3 mths ago

[N2Deep]

Since the diet change I have went from 21% BF to 17% BF and gained a few lbs. Im happy with the progress thus far. Im fairly broad through the shoulders and chest with lean arms. The bulk of my fat is in my thighs and belt line.

[POPS]

20 min a day 6x a week

Id bump it up to 45 min/day, low intensity. 220 - age x 65% = target heart rate. Been working for me.

As far as the diet, whats your bmr and tdee? We would be able to help out a bit more with these numbers.....

Topher, out there maestro??

[big_k]

I would drop the starchy carbs a little in the first 5 meals. And perhaps up the cardio by 5 or 10 minutes?

[N2Deep]

help what bmr and tdee?

[FireGuy]

Whoa..back up a minute. Fat intake?
BMR-Basic Metabolic Rate
TDEE-Total Daily Energy Expenditure.

[FireGuy]

I would drop the starchy carbs a little in the first 5 meals. And perhaps up the cardio by 5 or 10 minutes?

Good advice.

[N2Deep]

Fat intake is less than 40g a day

[FireGuy]

If you are going to go low fat and higher carbs as you are, the cardio has to bump up significantly to cut.

[N2Deep]

Is a bmr of 3800 sound correct?

[N2Deep]

Sorry that is my TDEE

[N2Deep]

What adjustments will cut bf the quickest? Without lossing mass.

[POPS]

What adjustments will cut bf the quickest? Without lossing mass.

There are a few ways Im familiar with. Some guys do 2 cardio sesions; one in the am and one pwo. Others drop their cals by 500 day and go from there. Youll just have to find what works for you. Me personally, I dropped my cals by about 400/day and kicked up my cardio to 45 min/day 5-6 days/week and drink tons of water. So far so good.......good luck!

[POPS]

If you are going to go low fat and higher carbs as you are, the cardio has to bump up significantly to cut.

hey firguy! What if you go lower carb and higher fat, like adding natty peanut butter and or fish oil with our meals and having broccoli or green beans for a carb source? Do you think that doing 45 min of cardio is enough not matter wether you go low carb or not??

[FireGuy]

hey firguy! What if you go lower carb and higher fat, like adding natty peanut butter and or fish oil with our meals and having broccoli or green beans for a carb source? Do you think that doing 45 min of cardio is enough not matter wether you go low carb or not??

It really depends on your goals, I do an hour a day (30x2) 7 days a week for maintenance as I am going to stay at 10% or under this offseason and see how that effects my next precontest diet. After reading the OP's question further I am not sure I woud recommend such a strict cardio schedule being he is doing PCT and already at risk for losing gains. Just one more reason not to be at 20% in the first place.

To answer your question, in general I think you can do less cardio on a higher fat/lower carb diet than on higher carbs. My experience has been MY body responds better to carbs as a fuel source over fats.

[Critical Mass]

Why do you want to cut up now? This is the worst possible time to cut.

[N2Deep]

Need to get my BF down, so everyone says. Im just starting PCT and have been advised to lean out to get better results on my next cycle.

[Critical Mass]

I can garuantee you will loose all of your gains. Wait until pct is done. You are highly catabolic in pct so you need all the food and vitamins ypu can get down.
I speak from experience on this.