Input on Diet

Diet and Nutrition
1

Hey,

Iâ??d really appreciate some input on my diet. It is my first real cutting diet and I am unsure about a couple of things. I started a week ago.
I am cutting IF style. Took these numbers form a different thread: 105% maintenance on training days and 60% maintenance on off days.

I am currently training DCâ?¦ which I have for about 8 months (the last 2 using IF, with a nice change in body comp.) with great success and will therefore keep to it while cutting (as far as I understand it is best to keep the training which put the size on. Therefore training 3 days a week and doing 20 minutes of fasted cardio on off days.
I am currently at an estimated 12% bodyfat (I can see all my abs) at 226 pounds (Iâ??m 6â??2).
My lifts (seems to be standard to mention this around here)

DL: 505x1
Bench: I donâ??t bench but Decline Bench (285x8) and Dumbbell Bench 120sx5
Squat: donâ??t do these either anymore (was at about 315 ATG for a couple of reps, but they didnâ??t seem to do much for my legs, since I switched to Hack Squat machine and Leg Press, this has resulted in way better leg development, will add those in after the cut again maybe purely as I kind of like them).

My macros at the moment are:
Off days: 2200 Cals, 350g Prot, 25g Carbs, 80g Fats
Training days: 3900 Cals, 380gram Prot, 500g Carbs, 34g Fat

Carb Sources: Whole grain Rice, Sweet potatoes, Wholewheat Pasta and Ezekiel Bread
Protein: Turkey Breast, Natural Beef Jerky, Whey, Tuna, Eggs
Fat: VCO, Fish Oil, whatever is in meat and whole eggs

I lost about 2 pounds in the last week.

My questions are:
When do I lower cals and by how much would I do that?
When do I add in more cardio?
How do I avoid strength loss?

Any input is very much appreciated.

Thank you very much

edited: should have been 500g Carbs instead of 380 on training days

2

I used IF (pulse fasting with MAG-10 actually) last year to lean up with great success. My calories were much more consistent than yours, though. As in I ate slightly less on “off days” but basically the same stuff every day. I would say if this works for you, then just keep doing what you’re doing.

I never did any traditional cardio. I pulled a sled around a few times a week, though. I would say if you have access to a sled or Prowler, definitely go with that over traditional cardio.

I did a lot of volume with heavier weight and less reps, and actually gained a bit of strength over my 12 week lean out. If you’re doing everything else right, and not killing yourself with calorie cutting, I see no reason why you should lose a great deal of strength, and could possibly gain some.

I think whole wheat pasta is crap, if you ask me. I would stick with rice and sweet potatoes like you have. I eat white rice and regular potatoes, also, and see no difference in body comp. Plus, I think brown rice is absolutely disgusting lol. Maybe I’m just a bad cook.

3

Thanks for your input. :). I do really appreciate it.

I am just being so “inconsistent” with calories, as I read this on the main IF thread on T-Nation. Someone suggested it and it kind of made sense needing a lot more calories on training days and less on off days. I tend to not be hungry on off days at all anyway. So I’ll just see how that goes, it turns out to be about 500 cals below on average if you count the days together. Is it detrimental to eat that little on off days in any way? I’m not really hungry anyway.

I also hate the taste of brown rice, no matter what I do it still tastes like absolute crap, so I will try the white rice and see how that goes, would you count Basmati to standard white rice, that is my favourite. What is wrong with wholewheat pasta compared to rice? Not that I especially enjoy pasta more than rice I am just curious?

unfortunately do not have a sled… wouldn’t know where to pull it anyway in the middle of a big city. :wink:

I’d be interested to know How you adjusted your calorie intake over those 12 weeks if at all?

Thanks :slight_smile:

4

I first started my 12 week cut doing pulse FASTS twice a week. So, I was eating a little over 3000 calories on normal training days, but basically eating nothing 2 days a week except for 8 scoops of MAG-10 spread throughout the day. It worked very well in terms of fat loss and maintaining strength, but I just do not do well psychologically not eating anything an entire day. So, I switched to pulse FEASTing instead and probably had around 2,500 calories a day and the fat loss continued just the same and I felt better. Skipping breakfast and snacking until training and then eating the majority of my calories after my session (and during with Anaconda, MAG-10 and usually dextrose, and a FINiBAR before) is what I prefer.

Well I try to avoid wheat and gluten as much as possible. I know some people advise against it for various reasons I’m sure you could search for fairly quick (there is a book about called Wheat Belly), but I know I just feel much better and never get bloated if I stick with rice, rice cakes, FINiBARS, some fruit, Surge WOF or dextrose during training, and almond milk (I actually had almond milk for the first time last night and fell in love instantly lol).

My calories were basically the same throughout my entire 12 weeks, because I wasn’t getting ready for a contest or anything so I wasn’t worried about getting insanely shredded. I made a thread for it here: http://tnation.T-Nation.com/free_online_forum/pictures_pics_photo_body_image_performance/my_12_week_transformation_photos_help_choose?id=4462801

5

Thanks again,

Thanks for the link. Impressive transformation!

I’m not contest dieting either, just want to get rid of a little more fat and then start gaining again. Looking to get to about 8-10%. Not sure what you are in that pick? Surely 10 if not less. Would like to get to about to that leanness ;).

Will continue on as I am at the moment.