Critique My Cutting Diet

Diet and Nutrition
1

I plan to cut for 5 weeks, using this diet:

I am 19, 210lbs, 14% bodyfat, 6ft 1.5

I plan to use a carb cycling approach, altering the diet as time progresses.
High day: 320g protein, 200g carbs, 60g fat (75g carbs pre-workout, 75g carbs with breakfast, 50g carbs post workout)
Mod day: 320g protein, 75g carbs, 110g fat (75g carbs para-workout)
Low day: 240g protein, trace carbs, 110g fat

Week 1: 1 high day, 4 mod days, 2 low days
Week 2: 1 high day, 4 mod days, 2 low days
Week 3: 1 high day, 3 mod days, 3 low days
Week 4: 1 high day, 3 mod days, 3 low days
Week 5: 4 mod days, 3 low days

Day template:
Meal 1: 40g protein, (20g fat on mod/low) (75g carbs on high)
Meal 2: 40g protein, (20g fat on mod/low)
Meal 3: 40g protein, (20g fat on all days)
Meal 4: 40g protein, (20g fat on all days)
Snack 1: 40g protein, (20g fat on all days)
Snack 2: 40g protein (20g fat on all days)

Pre-workout: 75g carbs, 20g protein
During workout: 60g protein
Post-workout: 40g protein (50g carbs on high days)

Protein sources: venison, beef, chicken, turkey, egg whites, tuna, whey
Carb sources: fruit, oats, palatinose, dextrose
Fat sources: nuts, olive oil, flaxseed

2

Looks good. But for your work out shakes i would pop the carbs in the during and post work out shakes. reason being that you will start getting sensitive to the carbs as you carb cycle and they will crash you out if you get them in preWO without being generally high on carbs.

-chris

3

I don’t even think you need 75g CHO pre-workout. Why not just do 50g pre and then 25g post with your shake?

4

[quote]Avocado wrote:
Looks good. But for your work out shakes i would pop the carbs in the during and post work out shakes. reason being that you will start getting sensitive to the carbs as you carb cycle and they will crash you out if you get them in preWO without being generally high on carbs.

Thanks for the suggestion, I will probably play around with it to see which is the optimal way to place carbs para-workout.

5

Also, a couple of thoughts i’ve had:

Im following this from roughly the 22nd of March, maybe earlier. Do you think i need to cut for much longer than 5 weeks if im looking to hit sub 10%.

My plans are this: I’ve been following I,bodybuilder and I’m one week into the shoulders phase. I plan to use this diet at the end of the shoulders phase and during the back phase. I believe i may be able to lose fat and gain/maintain size during this phase for the following reasons:

  1. Im at University and its hard to get 300g of quality protein each day, so when im home and following the diet the protein will be higher than I’m used to, equally, i don’t normally carb cycle
  2. Im not used to specialized training and i may respond to the training a little even without a hyper-caloric diet.

What do people think about this? I understand that its very, very hard to gain muscle and lose fat simultaneously but am i being too optimistic to progress on I,BB whilst on the diet?

6

[quote]Avocado wrote:
Looks good. But for your work out shakes i would pop the carbs in the during and post work out shakes. reason being that you will start getting sensitive to the carbs as you carb cycle and they will crash you out if you get them in preWO without being generally high on carbs.

-chris[/quote]

I havent necessarily found this to be the case. I carb cycle all the time when Im cutting, and I still go with 2 FINiBARs preWO, and then sip 2 scoops Surge Recovery before and during my WO. I never noticed any crash, and Im usually full of energy for an hour long workout, which usually isnt the case when Im dieting down. I suppose other people may be different though.

7

i always thought low-carb worked best for those above the %12 mark (in general)…

if i were you i would do either like a keto diet w/ all fats/protein and 30 grams
carbs para-workout OR just have as many carbs as needed para-workout and go low-
carb the rest of the day.

then when you drop a bit you can carb cycle… thats just what i like to do though

EDIT: forgot to mention it also depends on how you respond to carbs…

8

There are several reasons i have decided to not use a keto approach.

Firstly, i believe that i am more likely to stick to a a cycling approach as i will not have to go through the difficulties of shifting into ketosis. Also, i feel that i will be much more likely to recover efficiently from training and have more energy to ensure i stick to my training with some carbs in my diet. Finally, i see no reason why a low carb approach all week other than one high day to ensure glycogen stores are replenished and keep metabolism high wouldn’t produce similar results.

9

[quote]Htowner wrote:

[quote]Avocado wrote:
Looks good. But for your work out shakes i would pop the carbs in the during and post work out shakes. reason being that you will start getting sensitive to the carbs as you carb cycle and they will crash you out if you get them in preWO without being generally high on carbs.

-chris[/quote]

I havent necessarily found this to be the case. I carb cycle all the time when Im cutting, and I still go with 2 FINiBARs preWO, and then sip 2 scoops Surge Recovery before and during my WO. I never noticed any crash, and Im usually full of energy for an hour long workout, which usually isnt the case when Im dieting down. I suppose other people may be different though.[/quote]

Agreed.

As long as one doesn’t ingest a significant load of high-GI carbs too long before training, a person with at least average insulin sensitivity shouldn’t have a problem.

10

[quote]yusef wrote:
I just feel like someone should let you know… bodybuilding really isn’t that complicated.

You don’t need to call sugar “carbohydrates”, and you don’t need to worry about whether you’re “getting enough protein”.

Besides that, only 210lbs, especially when you’re probably eating too many meals for a ‘push’ day. Why are you even planning your meals anyway?

Why not just train normally?[/quote]

agree 100 %. I appreciate all the thought that you are putting into your macro breakdown but it really doesn’t need to be that unless you are looking to get contest Lean. Good luck tho! :slight_smile:

11

So you agree that carbohydrates should only be called sugar, amount of protein is unimportant and monitoring macronutrients is only worth while if your dieting for a bodybuilding contest? I think all of the statements are naive and oversimplified.

Equally, i feel someone should let you know, the poster of your quoted message is a friend of mine and the comment was intended as a satire of a post we both read a while back. Im glad you agree 100% and thank you for your valuable help.

12

To be honest the diet looks fine. I am confident you’ll reach your goal of 10%.

13

@ Rocky2

Cheers, thanks for the support

14

[quote]jonny142 wrote:
So you agree that carbohydrates should only be called sugar, amount of protein is unimportant and monitoring macronutrients is only worth while if your dieting for a bodybuilding contest? I think all of the statements are naive and oversimplified.

Equally, i feel someone should let you know, the poster of your quoted message is a friend of mine and the comment was intended as a satire of a post we both read a while back. Im glad you agree 100% and thank you for your valuable help. [/quote]

Hilarious!

15

Well I’m sorry that I read it wrong. All I meant was that I simply don’t pay such close attention to macro’s. Tho you know your own body. The diet looks really tight. If you can stick with that you will for sure get really lean. For me staying around 9-10 percent body fat I just eat carbs in the form of oats for breakfast and pre-workout then 50 grams of dextrose in my pwo shake and that’s pretty much it except for trace carbs. Sorry for the misread no disrespect intended.

16

Dave1986 wrote:
Well I’m sorry that I read it wrong. All I meant was that I simply don’t pay such close attention to macro’s. Tho you know your own body. The diet looks really tight. If you can stick with that you will for sure get really lean. For me staying around 9-10 percent body fat I just eat carbs in the form of oats for breakfast and pre-workout then 50 grams of dextrose in my pwo shake and that’s pretty much it except for trace carbs. Sorry for the misread no disrespect intended.

Ok, no problem

17

I have started a thread, “My journey to 10%”, in which i will be following this diet for 5 weeks, posting pics and stats throughout. Any comments, support from you guys would be very much appreciated. Thanks to everyone that helped.