I’m starting this in about a month, but I want to get input ahead of time both to plan ahead and to get the right supplements, etc.
I’ll be finally cooking for myself at that point (just graduated college). Now I’m at 5’9 and 190lbs with probably about 15% BF. I want to cut down to 5% and stay at 5-10% (from then on just clean bulk and start cutting again when I reach 10%). This will really be the first time I’ll be taking a very precise approach to nutrition, as before eating at college made that too difficult, so I’m curious as to what people think as to my first attempt at wanting to do that. I’m thinking to cut first because I remember reading it’s easier to clean bulk (add muscle and not fat) with lower BF% so best get that out of the way first.
I’m at 86.5kg. 15%BF. x22+500 is 2118 resting rate. By 1.5 activity level= 3176
86.516=519 cals for an hour weight lifting. 519 cals for 45 min of complexes. 389 for sprints. 130 for 30 min of low intensity cycling.
I’ll go 500 below maintenance every day (maintenance including whatever I do that day).
The workouts will follow Thib’s plan:
Day 1: Heavy lifting chest/back + alactic work
Day 2: Lactate-inducing workout 1 + 20-30 minutes of steady-state aerobic work
Day 3: OFF
Day 4: Heavy lifting quads/hams
Day 5: OFF
Day 6: Lactate-inducing workout 2 + 20-30 minutes of steady-state aerobic work
Day 7: OFF
Except one of the off days I’ll go bouldering, which would probably be about an hour and so probably about 350 cals.
Carbs will be at 30g. Protein 285g on all days except Day 4 where I will carb load at 150g. That’s 1260 or 1660 total calories. So on lifting days that’s about 200g of fat, and non-lifting days that means 150g. Less on carb-up days. I’ll split that 10% coconut oil, 30% animal saturated fat. 30% monos, 30% polys.
I’ll recalculate this, of course, in a month.
Foods to eat in general: Eggs, Bacon, Beef, Cheese, Chicken, Pork, Fish, Flax Oil, Fish Oil, Olive Oil, Coconut Oil, Flaxseeds, Broccoli, Cauliflower, Kale, Spinach, Macadamia Nuts
Foods to add during carb-up days: Fiber One cereal, Berries, Grapefruit, Banana, Pineapple, Surge during workout.
Supplements: Lots of BCAAs. Glutamine and extra Leucine as insulin alternative during and PWO. HOT-ROX. Whey Protein and Whey/Casein blend.
I’m also curious as to what people recommend to do to measure progress. I’m thinking get a digital scale and weigh each day, get calipers online and do a measurement on that each week, take a photo each week, and tape measure: forearms, upper arms, shoulders, chest, waist, thighs, calves each week.
Any input would be greatly appreciated!