Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[Narkissos]

I’m currently in my last week of bulking and basically I’m at a maintenance intake of around 3,500 calories on workout days and around 3,000 calories for non workout days. I work a desk job from 9:00-5:30, hit the gym, go home and eat, then train people sometimes as late as 11:30pm. I want to transition into my cut diet and prepare myself for my upcoming contest on June 27th. If I start next week that gives me 17 weeks till the contest.

Noted.

I’m currently
196lbs 13% body fat
6 foot 1
22 years old
All Natty

Noted.

Im interested in trying Nark and Nova’s approach to dieting. For my clients and myself I’ve always used the high protein/high fat approach to dieting while incorporating 1 high carb/high fat meal every 2-3 days to replenish glycogen and pull the body out of slight ketosis. It’s worked well for me…but I enjoy learning new techniques. So im going to post my current maintenance diet for a workout day…Nark and Nova…..lets see you work your magic.

Meal 1 (8:30am)
1.5 Scoops Whey
42.4g Peanut Buter
64g banana
60g oats
8 oz milk
75g Carbs, 42g Protein, 20g Fats 648 calories

Meal 2(11:30am)
5oz London broil
99g Orange
80g oats
6 almonds
75g Carbs, 35g Protein, 20g Fats 620 calories

Meal 3(2:30pm)
6oz chicken
4oz avocado
1c green beans
8oz sweet potato
70g Carbs, 42g Protein, 20g Fats 628 Kcals

Meal 4(5:30pm)
5oz London broil
6 almonds
6oz sweet potato
8oz milk
1 cup green beans
70g Carbs, 42g Protein, 20g Fats 628 Kcals

7:00 – WORKOUT

Meal 5(8:30pm-9:30pm)varies
6oz tuna
3tsp olive oil
1 cup green beans
128g brown rice
45g Carbs, 42g Protein, 15g Fats 483 Kcals

Meal 6(11:30pm)
285g cottage cheese
24 almonds
1 cup broccoli
4oz sweet potato
40g Carbs, 35g Protein, 20g Fats 480 Kcals

Asleep by 12:15 or so…

Total Carbohydrates 375g
Total Protein 238g
Total Fat 115g
Total Calories 3487g

This is your bulking diet as it currently stands?

No wonder you have to drop straight to ketosis to cut.

Do you cycle carbs in the off-season at all?

Where do i start?

193 lbs@ 13%

LBM = 168 lbs

Your 3500kcal intake is WAY TOO HIGH for 168 lbs LBM mate.

Anyway... you asked about cutting, so let's talk about that.

For the cut.. at least in the initial stages:

2400kcals on non training days
3000kcals on training days

Obviously for the cut cottage cheese and milk will be removed.

Current training looks like this
Day 1: Upper Body/20 mins pwo cardio - Power
Day 2: Lower Body/Abs - Power
Day 3: Rest
Day 4: Upper Body/Abs - Hypertrophy
Day 5: Upper Body/20 mins pwo cardio - Hypertrophy
Day 6: Lower Body/Abs - Hypertrophy
Day 7: Rest

Break these days down a bit more for me.

Might switch up my routine a bit for cutting…..obviously cardio will be increased.

Noted.

Incorporate the above suggestions... fill in the blanks (As requested above), and hit me with a revised diet.

-C