new diet help please!

[jklipouse]

if you guys could take a look at this and advise me what you think about it or need to change i would really appericate it...ok so iam 193LBS 22%bf...
my lbm is 151 which puts me at 2870kcals maintance..my goal here is to get down under 15% so my cutting diet should be -600 to start? i figured i would start with 2200kcals... iam going do a 60/20/20 from what i have read that would be the best... cardio am fasted 3-4 days a week and weight training 3 days a week...so i broke this down into 6 meals

fasted am cardio mon wed friday...and whenever else i can fit it in!!!

Meal 1 after am cardio
whole wheat english muffin 120cal /23c/5p/1f
egg whites 1 cup 125cal/oC/25p/0f
turkey bacon 5 slices 125cal/0C/5p/7.5f

370cal/23c/35p/8.5f



Meal 2
3/4 cup quick oats 225cal/40c/7.5p/4.5f
3/4 cup 1% cottage cheese 135cal/8 c/21p/4f

360cal/48c/28.5p/8f


Meal 3
7oz grilled chicken 300cal/oc/56p/6f
5oz broc 41cal/7c/4p/0f

341cal/7c/60p/6f

Meal 4
8oz beef 93% 300cal/0c/48p/12f
green beans 4.5oz 41cal/9c/2p/0f

341cal/9/50p/12

meal 5
7oz grilled chicken 300cal/oc/56p/6f
5oz broc 41cal/7c/4p/0f

341cal/7c/60p/6f

Meal 6
3.5oz grilled chicken 150cal/0c/26p/3f
3/4 cup cottage chesse 135cal/8c/21p/4f


285cal/8c/47p/7f


i will have 1 whey protein shake after workout
130cal/3c/23p/3f

which gives me 2168kcals 117carbs 50.5fat 303protein which ends up beening 59%pro 20%carb 21% fat...


so i started this on monday did fasted cardio mon tues and today (wed) work out tues nite (weight training) and i feel like i had no engry and had to really fight though my workout (probably because of lack of carbs but dont wanna eat them late in the day or night)... any advise on this? also what a bout refeed day whats your input on this?

also is it ok to eat right after fasted am cardo? thanks in advance

[--->>405<<---]

hey JK..

at 193lbs 22%bf u have 150.54lbs LBM

150.54 x 15 = 2258cals (rough starting maintenance)

i would suggest starting with no more than 2000cals. i have around 180lbs LBM (30lbs LBM more than u) and cut at 2200.

2000cals
300g pro
100g carbs
44g fat

have 50g complex carbs pre-w/o and 50g complex carbs post-w/o. every other meal have green veggies. (i wouldnt worry about going over ur carbs on green veggies for now)

eating after fasted cardio is fine. looks like u have done a fair amt of reading which is good!

personally just starting out id swap the english muffin with oats, brn rice, sweet potato and drop the bacon completely.

[jklipouse]

so have 50 complex pre and post even if my workout aint til 6:00pm? is this to late to have carbs? so what about the 60/20/20 does that look ok? or should i change this to 40/40/20...i will create a new diet based on lbmx15 wow i was way off with katch mcardle...now i see what gb was talking about!!! so you dont count fibrous carbs? you also said swap english muffin with oats would be 50 carbs after cardio and than 50 pre and post that would give me 150carbs thats too much right? or do i have to have carbs after fasted am cardio ? thank you sir!!!

[digsy1983]

I'd try and for for 50g pre and PWO, cos if you don't count veg carbs just yet you could use them to get you through the day until preWO. Its what works best for you, just try the 50-50 split and if you find it hard go for a 20/40/40 split between meal 1 prewo and pwo. I mainly do this if I'm at work early, but if I can I go for a 50/50 split.

[digsy1983]

Don't worry about eating carbs later on in the day. 50g in your pwo meal will all get used up by your glycogen store, non will be stored as fat.

[jklipouse]

50/50 split iam confused sorry? new to this you saying if i cant make it til my pre or pwo without carbs divide 100carbs into 3 meals morning pre and pwo? so if i change my diet to 1900cals... what is the best split for cutting
60/20/20
285p/95c/42f

50/30/20
237.5p/142c/42f

40/40/20
190p/190c/42f
i was worried about eating carbs to late in the day but beening that iam weight training in the evening i know i need them because i worked out tues and wed night (weight training) and i could tell lol it was rough...so i dont need carbs in morning after fasted cardio? whatever ratio i go with divide carbs by 2 and make them pre and pwo!!! or divide by 3 and make it morning and pre and pwo? thanks

[digsy1983]

if i cant make it til my pre or pwo without carbs divide 100carbs into 3 meals morning pre and pwo?

yes ^^

if you can go without carbs after your fasted workout up until your pre work our meal that means you will be using more fat reserves throughtout the day and it will give you more energy during you workout because you have more carbs to use. you need carbs before and after your workout so please dont skimp on these, after fasted cardio you havent done any strenuous work so its just your enegery levels that have taken the hit.
the 50/50 split was meaning if you are going for 142g carbs use 71g prewo and 71g postwo. see how you feel on this and if fasted cardio is making you too tired and drained throughout the day then try the 20/40/40 split, so 142g carbs give you 30g meal 1, 56g prewo, 56g pwo.

the macros of V is the same split 405 advised i do and its working very well for me.
60/20/20
285p/95c/42f
if you are wanting to cut on 1900 cals id see how it goes 1st and then you can change to (as 405 advised) 2000 cals.

it is a steep learing curve all this dieting stuff. my heads been fried for about 2 month trying to take as much in as i can. its worth it tho!

[--->>405<<---]

so have 50 complex pre and post even if my workout aint til 6:00pm? carbs after 6pm doesnt matter cuz its ur PWO meal. (its debatable if it matters anyways.)
is this to late to have carbs?

so what about the 60/20/20 does that look ok? 60/20/20 is preferable IMO for cutting

or should i change this to 40/40/20... i would NOT change to 40/40/20

i will create a new diet based on lbmx15 wow i was way off with katch mcardle...now i see what gb was talking about!!! i quit using katch/mcardle

so you dont count fibrous carbs? i do not NO. in the beginning especially i think its fine because most of the carbs come in the form of fiber. also IMO a few Xtra carbs from broccoli will not keep u from losing fat. also if u have probs down the road it leaves room open for an adjustment.

you also said swap english muffin with oats <--(YES)

would be 50 carbs after cardio and than 50 pre and post that would give me 150carbs thats too much right? 50g starchy complex carbs pre-workout and post-workout ONLY. forget the carbs after cardio.

or do i have to have carbs after fasted am cardio ? NOPE

thank you sir!!!

youre welcome!

SEE BOLD

[jklipouse]

thanks for the post yes i did see that 405 said 2000 i didnt read it right... yea started trying to diet right and yes it will really give you a headache i tell you i just finally sat down and wrote my diet out this past weekend!! its alot to take in at once but once you get everything down it will be a piece of cake!! lol i hope!!! what about refeed day? or cheat days? do you guys have any of these days? i will sit down tonight and redo my diet based on bmi x15 its alot easlier i will repost diet when i get it together!!!if you dont mind me asking what does your guys diet look like?

[jklipouse]

(405) your the man!!! thanks alot guys i will keep you post on my results

[--->>405<<---]

(405) your the man!!! thanks alot guys i will keep you post on my results

thx dude! just passing on whats been passed on to me!

refeed: every 14days 250g carbs. simply increase ur carbs to hit 250g and leave everything else the way it is now.. (or will be soon )

also post ur final diet up for review..

[jklipouse]

On one more thing before i map out diet on non workout days where should my carbs be placed? Meals 2 and 4?

[--->>405<<---]

i would eat the same thing 7days per week to start. this will leave room for tweaking down the road and i think u will find ur gonna drop fat at a good rate anyways. on non workout days id have carbs in meals 2 and 4 sounds good esp if itll help u thru the day.

i find when cutting drinking large quantities of water helps a lot with hunger.. also have green veg in every meal u dont have complex carbs..