Hello,
I started The Carb Cycling Codex Gain muscle and lose fat optimally by Christian Thibaudeau
2 weeks ago.
i build a diet menu but i’m not sure about the numbers.
i give you a little bit information so you can help me.
i’m 5’10 , 211 lbs , age:29 , i think that i have 22% body fat.
i had injury 6 month ago in my left shoulder so i didn’t trained.
now i train 5 times a week each day different muscle .
i don’t do cardio because a knee problem.
and my menu contain
cal - 2200
protein - 250 g
carb - 200 g
fat - 37 g
i reduce the carbs every 3 weeks 20 g less. - is it ok??
my goal is to get to about 12% body fat.
is it possible with the details i wrote here?
i read so much articles on getting lean but i never tried it like this.
how long this cycle supposed to last?? so i can check my self every week…
please help me i know how to gain muscle but i never tried to get lean.
thanxxx
2200 kcal seems very little for a 29 y/o male training 5 x per week.
I would just see what happens for a few weeks before reducing calories even further, you should be losing bodyfat already[/quote]
Thanx for your help, but is it possibly to lose body fat without losing weight??
I can see the change in my body but I don’t know how to measure it without losing weight .
About the cardio and the overhaul plan is it ok?
How many cals are you eating currently? What are your macros?
It is possible to lose fat without losing weight…you need to get the right nutrients in the right amount at the right times
I think what you have planned is a decent starting place given your high BF%, obviously you need to be getting the majority of your calories in the hrs surrounding your workout, and especially carbs post/intra workout.
Give your plan a go, take some measurements with a tape, or via ski fold(there’s videos on YouTube),and before/progress photos to help you keep track.
If you’re progress stalls, add back in the calories you removed from carbs, into your protein. I generally cut on 1.5g protein per/lb of bodyweight. So upping yours to 300ish grams definitely won’t hurt
Additional literature to check out “carb back loading” by DH Keifer, also Jim stoppani, CT is a smart dude but never hurts to have some extra sources