This is my first ‘nutrition plan’ that I have followed for more than a month. I’m actually 6 weeks in and I’ve hit a bit of stumbling block. My goals are to cut from 223 (175lbs LBM) to 198-200lbs (175-180lbs LBM). I am currently 211lbs, but I have been going up and down at this weight for the last two weeks and I am not sure why.
I am following a sort of carb cycling style diet. I have 3 different types of days, low, moderate, high. The only changes on the days are how many grams of good carbs I take in.
Low- 2350 calories, 135g carb, 270g prot, 84g fat
Mod-2550 calroies, 160g carb, 270prot, 84g fat
High- 2750 calories, 220g carb, 270prot, 84g fat
Low days are days that I don’t lift or only do light cardio. Moderate days are days that I lift or do my off-season jump training. High days are days that I play my sport rigorously for an extended period of time. My main goal right now is to improve my vertical leap, not to cut body weight, but that is a close second. My training is #1 and my weight is #2.
I average 3 low days and 3 moderate days per week. I haven’t had a high day yet (off-season). I swim twice per week on off days and only lightly and after dinner.
Eating–
I always do a PF and PC split. I average 6 meals per day.
Meal #1(7:30am):
I always start with a PC meal. Usually egg whites, go lean crunch cereal, & skim milk.
Meal #2(10:00am):
Low Day-- I have another PC meal which is usually a Protein Shake and Instant Grits (i was told grits are very good, any advice on this?).
Moderate–I start having PF meals, usually a shake and walnuts or natural peanut butter. I always take my Flameout with my second meal of the day.
Meal #3(12:30pm)-
Low Day-- I have either a chicken breast sub with whole wheat bread or a serving of brown rice and other protein.
Moderate–I Have another PF meal. Usually a salad with ranch (soy & canola based) dressing, full fat cheddar cheese and a can of tuna fish.
Meal #4 (3:30pm)-
Low Day-- Here I start my PF meals. Usually Protein Shake & Walnuts.
Moderate Day-- Another PF meal. Usually Protein Shake & Walnuts.
Meal #5 (7:00pm)–
Low Day-- Dinner, PF meal. Usually chx breast & salad w/ dressing & cheese (stated above).
Moderate Day-- PWO Shake (Surge). Chx breast & sweet potato.
Meal #6 (10:30pm)–
Low & Moderate-- Protein Shake
Supplements—
Biotest Flameout
ON 100% Whey Gold Standard
GNC MultiVitamin
Glucosamine & Chondrontin plus MSM
Training-- Per Week
1x Upper Body (Bench, PullUps, Cable Row, Abs, Military Press)
2x Jump Training-- Plyometrics and Explosive Weight Lifts
2x Light swimming
Any advice for getting over this hump is appreciated! I’m bound and determined to get to 10% BF. If you can see any holes I can plug up I would be very happy.
I’ve tried to go lower carb, like sub 70g but it actually somehow pushed my weight up and my jump training (usually is 45 minutes of movement) when to shit fast so I’d rather stay away from anything super low carb. I don’t think I left anything out, so I’ll just say thanks for the help. 