I am 5’11", 220 and I estimate about 17%-18% BF. I have been working out for the past 4 years with varying intensity. I have some decent size, nothing crazy, but I want to get cut !
For the past 9 days I have been following the OVT Program and John Bernardi’s don’t diet diet (“the beast evolves”). I have been recording all foods and calories, and still trying to get the ratios right (need more protein/less fat). But the first week went like this: Average daily calories 2592. Fat 94g/Carbs 126/Prot 298.
At the end of the first week I had dropped 3 lbs, but now I am actually back to where I started. Is this just water, and should I be more patient ? Or do I need to cut total caloric intake more etc …? Is it also possible I am putting on muscle, since I went from a couple of 30 minute workouts a week to 3 solid 60 minute high intensity OVT workouts, plus HIIT training ?
Any feedback (with the exception of loud laughing) would be appreciated.
Just messin’ with ya, dude. IMHO, you just need to stick to it. You’ve dropped 3 lbs. That’s not bad, considering you probably did put on some muscle with all the exercise. Just stay “in the zone” diet-wise. If you keep your sodium intake at a reasonable level, you won’t hold a lot of extra water. I say: “Good job, and stick with it!”
From running some quick #'s it seems you are actually right on with your consumption and breakdown.
At you wright and BF%(220x17% = 182.6lbs lbm)
So for this fat intake.
In general people vary in opinion on this somewhere between .4 and .6 per lb lbm = a window of between 73g - 109g, so you are right in there.
Protein Looks GREAT. This is a big +.
1.5xlbm 4u = 182.6 x 1.5 = 274g
You got that!!!
Carbs look good to me also for the dont diet plan also. If you want to go a step firther and gp to T-dawg then it would be a simple step of dropping it to 70 on non w/o days and 100 on w/o days. With most of these coming either in the AM or in the pwo window.
Water. Very possible depnding on your diet befor this. If it was high carb then yes expect water loss.
Gaining LBM is also a very good possibility. You need to trust the mirror and a set of calipers, and limit your use of the scale to 1 a week.
As far as changing things by dropping the k/cals. Has it been @least 2 weeks. If it has, then yes. That is a possibility also. Nothing dramatic. Just drop 250k/cals and give it another 2 weeks befor attempting to adjust again.
Everthing really sound solid and well planned without actually seeing what you are eating. Remember a cal in not a cal. In turn a macro is not a macro. Their are good and bad choices of all of the pro, carb, and fat.
Post a sample diet and we might be able to help more.
@ things to look @ are your fish oils, getting @least 6g a day I feel is a good general aim, and plenty of nice healthy GREEN veggies. Those are to of the biggest for you to look @.
Keep up the work and the results will come, and we will help when we can and you are of need.
If you do choose to drop your intake you could simply use the optionn of dropping that from your fat intake and that will still have you in that little generally accepted window I laid out.
Just make sure you are getting the right fats. This is important to your goals and general health.
Phil, thanks for spending the time to confirm my macro beakdown and the words of encouragement. In general, all my calories are healthy… all carbs are organic veggies, red meat only 2x week. But I other than Fresh salmon 2x week I will probably need to supplement with fish oils. Once again, thanks, much appreciated.
Fish oil @ 6g a day is what I do. Just seems like a good spot for me. Then I also have some type of fish a @least 1 a day.
RED MEAT is GOOD!!! Dont limit your self on red meat like you are. I am not saying that is all you should eat or anything, but it is good (nature’s multi vit.). You should be getting your Protein from various whole food sources Red meat included. If you have nothing but red meat 1 day so be it. Just make sure you get it extra lean.
Try the fish oil keep up tha good work and keep us informed and come on back if you need a hand with anything.
The reason why I tried to limit the red meat is not because I don’t like it. I am a total carnivore… It is just that most cuts of red meat have so much fat in them that the calorie count goes through the roof. Any particular cuts other than top-sirloin you would recommend on a cutting cycle ?
Off the top of my head. By far most of my red meat comes from extra lean 93% (or better) ground beef. Eye of round is low. Most roast. A good rule is to avoid the fatty cuts most of the time. Most of these contain the word rib. Like Rib Eye, my personal Favorite cut, but loaded with fat)
Buy the lean cuts and trim the excess fat and you are good to go.
