Heres my advice based on youre weight and how you’ve been eating…
OF the two programs he posted, don’t do the 5/3/1 do the other one. Theres nothing wrong with 5/3/1 but for your goals the other one is better.
For your diet, start somewhere between 2500-2700.
say you start at 2605,
That’s 250 protein , 300 carbs, 45g fat .
Eat like that for two weeks, you will probably gain weight. Keep trying to add weight in the bar but keep your reps up over 8, higher on isolations.
After two weeks, if you’ve gained a MORE than 2lb, drop it up to 100g carbs. IF you’ve gained between 0 and 2lb, drop carbs 75g. If you have gained less than a half lb or have lost a tiny bit of weight, drop it 50g carbs. IF you have lost over 2lb drop 25g carbs.
***MAKE SURE you always weigh yourself first thing in AM before eating after going to the bathroom!!!
Every week after the first two, asses your weight on the same day of the week. If you haven’t lost weight, drop another 150-250 cals, mainly from carbs. You can take fat as low as 30-35g, I wouldn’t any lower than 30 personally, some would say don’t go under 40. If you find at the end of the week you have lost under 1.5lb id drop the cals by 50 or 75 still depending on your momentum, cause you don’t wanna kill the momentum. IF you’ve dropped 2lb or more, leave the cals alone that week.
The cals I have mentioned should be your AVERAGE cals. This means if you do a workout one day, rest the next day, repeat schedule, then eat 50 carbs MORE than I suggested on the workout day, and 50 LESS on the rest day, or something similar to that. This way your calorie intake overall is the same as I suggested, but you are cycling your carbs to feed your training. This will make a big difference, help your metabolism, keep you from stalling, and help your training!
Really focus on getting MOST OR ALL of your carbs in a combination of your PRE workout, INTRA workout, and POST workout meals. IF you don’t want to or are unable to get a sup for intra workout and don’t want to go there yet that’s fine, plenty of great physiques have been built with out it, but it is a beneficial thing to utilize. So if at all possible eat all your carbs in the pre/post workout meals.
Another thing that helps, is in your protein and carb meals, keep the fats under 5g. In your protein and fat meals, keep the carbs under 10g. This will help prevent the negative effects of insulin on your physique without limiting the positives.
I would do 20-30min of fasted cardio (just speed walking) in the AM if possible, and maybe if you stall out add some post workout as well.
The best cardio option is ALWAYS HIIT but if you aren’t in very good shape and are newer to fitness than HIIT can be more trouble and damage then good. Depends on your fitness level, but if its too uncomfortable you don’t need to do it, plenty of great cuts have been done without it.
These are some examples of good food choices on a cut.
Protein - Protein powder, raw or cooked egg whites (pastuerized), fish, lean meats, EXTRA lean ground beef, ground turkey, etc
Carbs - A fast carb such as white rice, white bagels ETC is best post workout. DO NOT eat a low GI “healthy carb” like brown rice post workout. Either no carbs post workout (only if carb intake is super low) OR a fast or “White” carb.
The rest of your carbs that aren’t in the meal DIRECTLY post workout should be things like brown rice, steel cut oats, qinoua, etc.
Fats- Olive oil, coconut oil, avocado, avocado oils, whole fat organic butter, eggs, incidental fats from meats and carb sources, fish oils
If you follow the macro plan I set out, keeping in mind the nutrition tips i mentioned with these food sources, and follow the workout plan suggested earlier in the thread (not 5/3/1 the other one) you will be well on your way to a great physique! Remember you won’t get there without determination and hard work, and if you DO have these things then you WILL get there eventually, pretty much no matter what.
I find keeping my diet simple is the best. Here is an example of my current cutting diet at 2330 calories.
290 protein, 200 carbs, 30 fats
Meal 1: half cup brown rice, just under 1.5 cup raw egg whites drinken with stevia and calorie free flavoring
Meal 2 (post workout): Two white bagels and a protein shake
Meal 3: 1.5cup egg whites raw drinken with olive oil and veggies or salad on the side
meal4: same as meal 3
meal5:chicken breast with fish oil pills and veggies or salad
meal6:same as meal 3
meal7: same as meal 5
As you can see this is a very simple and boring diet. I get all my carbs in the pre and post workout meals, and am not utilizing intra workout at the moment (although I should be). I separate my carbs and fats in separate meals, and I workout in the AM so my carbs can be done being consumed around noon. This allow my body to get into a more “fat burning dominant state” for most of the day.
I hope this helps you bro!
Definitely feel free to comment in MY “road to 8%bf” thread if you have any questions or would like my opinion or help with anything! I’m always happy to talk BB
