First post but not really a newbie as my brother has been a member on here since 2005/2006... Thought it’s about time I should register my own account
I’ve been on a diet for around 4 weeks or so now, (I've been going to gym for past 6 months, but it has been inconsistent, these 4 weeks, however are going good so far) just wanted to make sure I’m on the right track, so would appreciate any input from you guys.
Goal is to lose body fat whilst retaining muscle or very minimal muscle loss... I think I’m around the 20% body fat, so there’s quite a bit to lose... Weight is around 190lbs
Here is my Diet and Workout schedule:
Monday – off Cardio optional
Tuesday – Shoulders, Triceps, Biceps
Wednesday – Cheat Day
Thursday – Power Workout
Friday – Off Cardio Optional
Saturday – Off
Sunday – Chest and Back
Diet, Low Carb Day
Low Carb day meals:
M1: 50g Oats + 1 Scoop Protein, 30-45 mins later 1 Fried Egg + 80g Beans (1MultiVit + BComplex+1 Fish Oil).
M2: 100g Chicken + 1 Tblspn Olive Oil + Salad + 1 Tblspn Peanut Butter
M3: Mixed Fruit + 1 Scoop Protein + (1 B Complex 30 min before training)
Gym – Usually 30 min Cardio as this is my OFF day Meal plan...
M4: PWO - Half Bagel + 2 Scoop Protein
M5: 150g Chicken + Salad
M6: 100g Chicken + 2 Tblspn Olive oil + Salad + 3 Tblspn Peanut Butter. (2 Fish Oil caps before bed)
Macros for low carb;
Total Calories: 2,295, Fat 110.9g, Carbs 81.3g and Protein 240.8g
Diet, Med Carb day
Med Carb day meals:
M1: 40g Oats + 1 Scoop Protein, 30-45 mins later 1 fried egg + 100g Beans+ (1MultiVit + BComplex+1 Fish Oil).
M2: 15g Raisin + 1 Scoop Protein
M3: 200g chicken + 200g Sweet Potatoes + Salad + (1 B Complex 30 min before training)
Gym – Weight train
M4: PWO – ½ Bagel + 2 Scoop Protein
M5: 100g Chicken + Salad
M6: 100g Chicken + Salad + 2Tblspn Olive Oil + 1 Tblspn Peanut Butter + (2 Fish Oil caps before bed).
Macros for low carb;
Total Calories: 2,472 Fat 98.8g, Carbs 133.3g and Protein 253.2g
I started around at 199 lbs and now weigh 193 lbs over three weeks (this was with 2,500 on low carb and 2,650Kcals on Med Carb days). Now I’m on the above (2,300 on Low carb and 2,500 on Med Carb).
I’m doing cardio post workout for no more than 20-25 mins, on the days OFF I’ll do cardio for 30 mins, or sometimes no cardio at all on OFF days...
I’m looking to follow this up until I lose the fat and look leaner, once this is done, I’ll be heading for a clean Bulk
So... , is this the most effective way to lose the fat? And should I be able to lose the fat by, say 8-12 weeks?
Is my approach to cardio right?
Last edited by RlentlesMonster; 06-26-2011 at 06:48 AM.
Way too complic ated IMO.
So, what would you recommend? I'm open to suggestions
Ps what is complicated?
Sorry.... All the numbers and everything were a bit confusing to me, but then i just realized you have the caloric values and macros summarized at the end of the meal plans.
First off, How are you determining which days are "med carb" and "low carb"? Also, I'd make the "low carb" days a bit lower if possible. Maybe go with 10-50g of carbs and most of it coming from veggies. The "med carb" days could then even be a bit higher, and wouldn't hesitate to add more to your pre/post workout meals.
Second, if you are planning to cut down to 10-12% on this without really buildng any muscle in the process are you prepared to end up at around 170lbs?
Depending on your training status and experience, i'd personally go with more of a progressive resistance training program. (Either 4x per week upper/lower, or 3x full body). I'd train just as if I were trying to "bulk" but eat a bit cleaner and aim for <1lb weight loss per week or even just maintanence. Keep the protein high like you have it, and you can play around with the carbs like you've been doing. Fat could also probably be cycled or cut back a bit , especially if you supplement some of you EFAs.
Just my opinions from experience with myself and others, but id much rather "recomp" down to 15% or so and stay around 190, than to do a full on cut down to a leaner 170lbs, and then have a much longer way to build back up. You aren't going to get jacked by summer anyways, and unless you are preparing for a show, you dont need to do things exactly as bodybuilders do.
And as for cardio. I'd cut it out entirely or down to a minimum if possible. Its just going to interfere with your recovery and slow results. If you need to have a greater caloric deficit, just eat less, or walk more. But dont mess around with cardio.
PS, carb cycling is not really necessary at 20% bf, but if you can manage it easily there is no reason not to. Just dont let it get in the way of maintaining a caloric deficit. I dont like to carb cycle because of the impact on my bodyweight it has. It makes it to hard to trend fat loss using a scale because water retention varies with carb intake.
Those are my only criticisms.
accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111
"You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott
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Sorry, I kind of forgot about this thread... just been so busy with work and working on my cars when I have free time