I have been a avid reader (lurker) of this great site/forum for a couple of years. This is my first post so ill introduce myself.
Mid 30’s trained for over 15 years, I currently weigh 253 lbs and Im 6’4, 10 % BF. My goal is to reach single digit BF levels.
This is my diet
6:00 AM
40g Whey protein + Amino
8:00
6 Egg white omelets
10:30 Pre workout
40 g Whey + Lucine + Amino + Carnitine + 40g Carbs + Caffeine
1:00 Post
40 Whey + Glycine
3:00
Meat plus Greens
5:00
40 Whey
7:00
Dinner
9:30
Late snack , Cheese turkey …dark chocolate (max 20 g carbs)
The above is my diet from Mon thru Fri Saturdays and sundays Carbs go up to maybe 150-200g a day.
Acivity durning the day is sitting behind a desk, so Im fortunate to train midday to break the lethargy, durning the afternoons I have a lot of hauling to to (kids/soccerdad) and durning the weekeds well… no need to explain .
How should I modify my nutrition to drop 2% BF fast, without compromising MM
If you want to cut fast, drop bread/pasta and other processed carbs from your diet. Stick to steel cut oats, brown rice, quinoa, veggies, and fruit for your carbs. Try to keep carbs to your first two meals of the day and to pre/post workout. During my most recent cut, I stayed around 50-70 grams of carbs on off days, and 100-150 on training days. Also, you should probably cut out the late snack and make sure to eat your last meal about 2 hours before bed time.
EDIT: You also need to add healthy fats to your diet, as it looks like you have none listed above. You might think that adding fat to a diet when your trying to cut is counter intuitive but it is not. You should substitute healthy fats (almonds, walnuts, avocados, whole eggs) for the carbs that you cut out. Make sure to maintain the same caloric intake (or less if you want to drop weight).
You’re diet is very close to a PSMF (aside from the small amounts of fats and para-WO CHO). If you’re not able to lose fat on the above diet, then your metabolism is very slow or you’re cheating more than you think on weekends. Why don’t you try going two weekends without the 150-200 CHO and see what kind of short term progress you can make? How long have you been on this diet?
[quote]WestCoast7 wrote:
If you want to cut fast, drop bread/pasta and other processed carbs from your diet. Stick to steel cut oats, brown rice, quinoa, veggies, and fruit for your carbs. [/quote]
Just wondering, why do you say drop the pasta and bread? I’m trying to gain muscle and burn fat at the moment. (Carb cycling) My carbs are all of what you mentioned above, just curious to why you suggest dropping the bread and pasta.
[quote]S C 0 0 Z E wrote:
WestCoast7 wrote:
If you want to cut fast, drop bread/pasta and other processed carbs from your diet. Stick to steel cut oats, brown rice, quinoa, veggies, and fruit for your carbs.
Just wondering, why do you say drop the pasta and bread? I’m trying to gain muscle and burn fat at the moment. (Carb cycling) My carbs are all of what you mentioned above, just curious to why you suggest dropping the bread and pasta.[/quote]
White bread and white pasta are high glycemic carbs. In my opinion the carb sources WestCoast7 mentioned are beter sources.
Training ,
Mon Chest+ 20 min cardio
Tues Back + 20 min Cardio
Wed Shoul + 60 min cardio
Thurs Legs
Fri Arms + 20 Min Cardio
Sat sun off ( recreational sports )
Now back to the diet, a couple of you hit it dead on !, I dropped the carbs on the weekends (no more pizza and cookies) and maintain during the week carbs pre WO only. I only get some carb snack before going to bed , I cant sleep if I dont get some in why ? a small square of dark chocolate acts as a sleeping pill form me without the sides ?