http://viewer.zoho.com/docs/k80aQ
I uploaded an excel doc online for easy viewing (not sure why the link doesnt show up properly). Constructive criticism is much appreciated.
Nerdy presentation.
You spreadsheet says non training maintenance is 1800 cal. That’s pretty low. What’s your height/weight/activity level? And how long are you planning on running the cut? I wouldn’t recommend a drastic deficit for super long.
I see you’re doing a periworkout nutrition thing. Looks like CT is arguing for dropping carbs post workout if you’re crushing them before and during.
I’d probably up the fish oil to 6-10g a day.
My maintenance levels on both training and non-training days are pretty low. This is due to a broken ankle that is limiting my activity. As far as the length of this diet, I’m not sure how long I will be on it. I was hoping to gauge the length based results.
Alright, not to be a dick, but that is one of the worst diets I’ve seen anyone post. Your “rest day” plan is nothing but chicken, vegetables, and fish oil, except your last meal. Your last meal is also the only meal that has any fat (I don’t consider fish oil as a dietary fat, but a supplement). The fat should be earlier in the day, so it can actually be used to fuel your body.
You really don’t need to be eating so many meals, either. Just eat instinctively (when you’ve been hungry for about 20 minutes). You need to rotate your protein sources, or else you (or your body) will get pretty damn sick of chicken and the diet will be tough to continue. Choose from beef, fish, shrimp, chicken, turkey, pork, eggs, or any other meat you have access to, and build your meals around them.
I’d recommend buy CT’s “Get Jacked Fast” pdf from www.MuscleDriveThru.com. He lays out all you need for diet.
So eating ‘instinctively’ is more effective than eating my mainly protein based meals at a proper rate and volume to mitigate muscle loss and prevent over eating. I have indeed been struggling with getting my fats right. Would working with the same fat intake, but spreading it out more evenly throughout the day do the trick?
If you’re not eating carbs, then you should probably have protein and fat at each meal, to keep you from losing your mind.
If you’re eating carbs, then you can consider having meals that are either P+C or P+F. Then again, you could also go with the somewhat quaint )but delicious) notion of the balanced meal of P+C+F.
[quote]Bigblockin590 wrote:
So eating ‘instinctively’ is more effective than eating my mainly protein based meals at a proper rate and volume to mitigate muscle loss and prevent over eating. I have indeed been struggling with getting my fats right. Would working with the same fat intake, but spreading it out more evenly throughout the day do the trick?
[/quote]
Read this article by CT. Strength Training, Bodybuilding & Online Supplement Store - T NATION
The “Stopwatch Fatloss” is essentially what I’m talking about. Have food ready (red meat, nuts, and vegetables for the first meal or two), but only eat them when you get hungry. As the day goes on, switch your protein sources to be leaner (chicken, fish, shrimp, egg whites), and add maybe 1/2 tablespoon of olive oil to your vegetables. This will allow for an appropriate fat intake when you need it most, and taper it off when you need it least.
The same goes for your workout day; just eat when you need it. I personally would drop the workout carbs EXCEPT for Surge Workout Fuel (if you can obtain some). Even with using Workout Fuel, you don’t need to have a full scoop, but find out how much you need to still get a benefit out of it. Continue using protein peri-workout, Grow or another whey is probably all you need (I’m cutting now, and I use about 20g of Grow and 20g of whey hydro).
Good luck.
Agreed with eggers. You don’t need that many carbs around your workout esp. of pure dextrose.
The biggest thing I see is that you have almost 0 saturated fats. You really need these. You could try getting it through your protein sources (like a couple whole eggs with your egg whites) or you could add some coconut oil. These should be ~1/3 of your fat intake.
On your rest day you could probably stand to up the total amount of fat. Maybe 60-80 grams.
Finally, having this exact of a plan is going to be extremely difficult to maintain. I personally aim for somewhere between complete instinctive eating and planning every single meal. I track everything on fitday so it’s easy to adjust things as things progress, and I have goals for macro breakdown. The sources vary based on what I have been craving. For example, lately I have been craving red meat like crazy, so I have had bison steak and eggs for breakfast the past two days.