Originally Posted by
*Narkissos*
Ok.. I'm back
Noted.
Summary:
Current stats: 170 lbs @ 14.5% BF (LBM = 146 lbs)
Desired stats: 9% BF (no stated weight)
Seeing that you stated no weight or time frame, imma assume you'd like a recomposition approach... as opposed to a pure cutting diet.
I know you stated 'cutting', so feel free to correct me if I'm incorrect.
I'd go with:
2640 kcals on training days
&
2040 kcals on non-training days
Solid-looking diet.
Your macros aren't the split I'd go with... and the protein isn't spread evenly tru-out the day, but it's solid all the same.
Kcals are fairly close to where I'd place you personally.
When you're leaner, I'd go with carb-cycling.
w/ regard to the diet as it is at the moment... I don't like the over-dependence on protein powder... but I do like how you've worked it into some of the meals.
I trust you're consuming the scoop of protein powder after you've chewed and swallowed the solid protein allotment of the meal at minimum.
This would support better assimilation... as mastication initiates the digestive process.
On a side note... re: lower kcals on non-training days...my suggestion would be 400 less kcals on non-training days.
Since your fat is moderate, and your carbs are in a similar vein... I'd suggest you lower protein on those non-training days...
400 kcals = 100 gr protein.
This'd lower your allotment on saturday and sunday to:
Calories - 2047
Fat - 56
Carb - 152
Pro - 208
To meet that, drop 1 scoop of whey from meals 1, 3, 4, and 6.
I'd suggest some low to moderate intensity (long-duration: 60 minutes) cardio on at least one of these two days... or some other form of 'active rest'.
-CNS
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