My Fat Loss Diet - Questions

Nutrition
1

After too much thinking and researching, I’ve finally put some things down on paper and am ready to committ.

Background- I’m 6’2, 200lbs, 16.7% BF (based on 3 site method), 20yrs old.

Goals- Clean up diet, cut some fat, correct quad/posterior imbalance (stronger quads), strengthen arches, correct overpronation, excel at soccer (goalkeeper).

Diet-

Same macros for all days, just different timing for workout days.

2500 cals
200 protein
250 carbs
85 fats

This is about 40/30/30.

WORKOUT DAYS (Tues/Thurs/Fri)

Breakfast- P+C (1/3 of daily carbs, probably oatmeal)

Snack- P+F

Lunch- P+F

During/Post workout- 4 scoops Surge w/ 25 or so extra grams of carbs (1/3 daily carbs)

1-2 Hours later- P+C (1/3 daily carbs, probably cereal)

B4 bed- P+F

NONWORKOUT DAYS-

First 3 meals P+C, last 3 P+F.

Will have 1 cheat meal a week.

Training- I play D3 soccer, and we have practices Tues/Thurs/Fri. I’m a goalkeeper, so our practice are VERY intense and anaerobic. My lifting will be done after this, and will be of medium intensity with a focus on unilateral posterior chain exercises for 2-3 sets of 6-10 reps (as outlined in Scrawny to Brawny). I’ll have half the Surge after soccer/before lifting, and the other half after lifting. On my off days I’ll be doing some light GPP for 20 mins in the morning after 5gm glutamine.

I’ll also be supplementing with a multi, fish oil, HOT-ROX, ZMA, R-ala, and I may try some uniliver and REZ-V.

Here are my questions:

  1. How does this look?

  2. If I have to shuffle my days around a little, and I lift and play soccer on different days, should I still use Surge after my soccer? The general consensus on this site is probably yes, if the exercise is intense enough. However, if it is not intense enough, I won’t. If I had a very intense HIIT/anaerobic soccer session and had 3-4 scoops of Surge afterwards, would this ruin the fat burning effects of the HIIT? Or would the metabolic effect still be there as the most important part of fat burning?

  3. What’s a good supplement to improve my reactions/quickness prior to a game? I don’t want to be wigging out, however…

Thanks

2

[quote]solidgk wrote:
Here are my questions:

  1. How does this look?[/quote]

Looks OK try it and see how it starts to work Intake looks low. adjust as needed

you answered your own ?

[quote]
However, if it is not intense enough, I won’t. If I had a very intense HIIT/anaerobic soccer session and had 3-4 scoops of Surge afterwards, would this ruin the fat burning effects of the HIIT? Or would the metabolic effect still be there as the most important part of fat burning?[/quote]
your metabolism will still be ramped up many hours after and seeing your only 200 on over a 6’ frame you cant be that over fat and the benefit in replenishment muscle preservation etc will far out weight the little amount of Fat you may not burn by addeds that intake.

[quote]
3. What’s a good supplement to improve my reactions/quickness prior to a game? I don’t want to be wigging out, however…[/quote]

Practice supp wise look into Spike and /or Power Drive

Phill

3

I would ditch the oatmeal in the morning, the rest of your carb timing looks great to me. However I would use veggies(spinach, peppers) and maybe an apple instead of the oats. Those types of carbs are best with your anabolic meal or after soccer.

everything else looks good. I would agree with Phill and see how you are after two weeks with your energy and perhaps adjust to you see how your body best responds

4

[quote]greens+ wrote:
I would ditch the oatmeal in the morning, the rest of your carb timing looks great to me. However I would use veggies(spinach, peppers) and maybe an apple instead of the oats. Those types of carbs are best with your anabolic meal or after soccer.

everything else looks good. I would agree with Phill and see how you are after two weeks with your energy and perhaps adjust to you see how your body best responds[/quote]

WHy would you ditch the oats its a great quailty source of complex carbs and fiber and there is no better time for carbs aside from peri workout to get a nie dose of carbs even simple ones which oats are not??

I say keep the oats they wil aid in refilling the glycogen lost during the nioght fats and go a LONG way to giving an anabolic swing at a very good window to do so right at the begining of a day/

Phill