LF overview on cutting

[bigR248]

I'm currently 16.5%bf (had it taken yesterday) , 19 years old, 210 lbs.

I did my own diet out and was hoping a few vets could take a look. It's obviously carb cycling.

Moderate days
300g protein 250g carbohydrates 54g fat
50g protein 125g PWO/63g carbohydrates 18g fat

High days
300g protein 312g carbohydrates 54g fat
50g protein 156g PWO/78g carbohydrates 18g fat

Low days
300g protein 187g carbohydrates 54g fat
50g protein 94g PWO/47g carbohydrates 18 fat


My meal timings are exactly this :

Meal 1 (upon waking up): Carbs + protein meal
Meal 2 (10:00) Protein, fat, and green veggies
Meal 3 (12:30): Protein, fat, and green veggies
Meal 4 (15:30): Protein, fat, and green veggies
Meal 5 (Post-workout, around 18:00): Protein and carb drink
Meal 6 (21:00): Carbs + protein meal


I also have a question about cardio. After my work out i do 30 minutes at a heart rate between 145-160 bpm. It's roughly just over 400 calories burnt. Is that enough?

[cmdace18]

i was 210, 20% BF .. almost spot on like you.

its just me, but i've never been a fan of over 150g of carbs/day when cutting. only times you should have carbs when waking up (which you have), pre and post workout. i would add some carbs to meal 4, and some to meal 5. i would cut them out at meal 6 - that's pretty late anyways to have them.

steel cut oats and sweet potato are fantastic - i alternate those for carbs (aside from veggies, etc.). no bread, no pasta, etc. i would ditch the carb drink and replace it with some real food.

another thing you can do if you don't like oats too much is throw some berries in your protien shake in the AM - you can buy frozen ones from dole - use only a cup - its roughly 20g of carbs - strawberry/blueberry/raspberry mix - those are great.

with regards to cardio, do fasted low intensity in the AM (hr 130ish) for 60 minutes. if you do interval work in the am, or higher HR, have a scoop of protien/carb BEFORE working out. if you want to do the higher intensity, do it after lifting - gbrice (who's a diet guru here) does 15 min interval, and 15 min mid intensity following weights.

[FireGuy]

I dont think you have nearly enough difference between your high and low days to get the benefits of a carb cycle.

[jimmyinkedup]

I dont think you have nearly enough difference between your high and low days to get the benefits of a carb cycle.

I agree . I use this method sometimes to prime pre cycle and what works best for me looks more like : high/low/no with reagrds to carbs. Thats just me.

[bigR248]

I really dont feel like annoying anyone asking for an outline of a diet. However, what do you guys recommend? I've given the newbies starter pack revised edition afew times but the cutting thread doesn't have a macro layout. As i stated before i am still training heavy, 30 second rest between sets. Cardio 5 days a week also for 30 mintues, comes out to burning between 400-450 calories.

I met with a training who claims to have body building experiance at an upscale "fancy" gym called health trax. I got my body fat taken and it was 16.5%. He said in 8-12 weeks i should be down to about 9-12% with my current diet and routine