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I figured I would post up my diet plan finally with a little more detail.
Any comments would certainly be welcome. My goal is to slowly cut body fat and possible even gain a few lean pounds over the process. I am extremely carb sensative and have always done well on very carb controlled diets. In fact a coach I had once called me a "packmule" because I can go forever without carbs.
Originally I planned to do the CKD diet but decided to work some carbs in since I want to get the most out of my supplements and maintain fully charged muscles.
Macros:
55% Fat, 40% Protein and 5% Carbs (fluctuates a little depending on day).
On Weight Lifting Days bump carbs a bit:
PreWO: 1/4 C Oats
DuringWO: 25 grams whey, 6 grams BCAA and 25 grams carbs (Cytomax)
1 re-feed per week (5 hours of fun begining on Sat afternoon until bed)
I'm thinking this will not keep me out of keto very long at all. I may bump the carbs a bit too. I really like the idea of a "during workout" nutrition more than PWO for a number of reasons - I would be interested in what you guys think about this.
Total Calories: I'm at 3200 right now average (3k on nonworkout days; 3.4k on workout days)
Weight: 205#, BF% 15-20 range (ab outlines/no clarity), 5'10"
Right now I've been maintining this weight with this calorie level. I beleive in finding a baseline before dropping. No sense in eating any less than the most you possibly can while still reaching your goals.
Lifing 4 days:
Low Volume
9 Sets per Large Muscle Group; no more then 5 for smaller ones.
Cardio:
Low to Moderate Intensity. Right now I'm at 2.5 hours per week. Just bumped it up from 2 hours because my weight has not changed (better or worse). Don't want to give up any food yet.
Gear: 300EW T Ethan. (150 x2) - first cycle
Now, I just tossed the gear into the mix which is one of my main reasons for brnining carbs in around the workouts. It is also my primary reason for not dropping calories just yet or dramatically increasing the cardio.
I just finished week one on the T-E so I'm going to give it a few more weeks before I take any food away. What I would like to do is keep those calories nice and high and still harden up (we'll see).
I'm hopeing that this diet will keep me somewhat dry too do to the controlled carbs.
Sorry for the novel but if anyone has anything that they would like to offer, please fire away. My goal is to loose minimal (zero) muscle and just slowy harden up over the next 16 weeks.
Thanks Guys/Gals.
Any comments would certainly be welcome. My goal is to slowly cut body fat and possible even gain a few lean pounds over the process. I am extremely carb sensative and have always done well on very carb controlled diets. In fact a coach I had once called me a "packmule" because I can go forever without carbs.
Originally I planned to do the CKD diet but decided to work some carbs in since I want to get the most out of my supplements and maintain fully charged muscles.
Macros:
55% Fat, 40% Protein and 5% Carbs (fluctuates a little depending on day).
On Weight Lifting Days bump carbs a bit:
PreWO: 1/4 C Oats
DuringWO: 25 grams whey, 6 grams BCAA and 25 grams carbs (Cytomax)
1 re-feed per week (5 hours of fun begining on Sat afternoon until bed)
I'm thinking this will not keep me out of keto very long at all. I may bump the carbs a bit too. I really like the idea of a "during workout" nutrition more than PWO for a number of reasons - I would be interested in what you guys think about this.
Total Calories: I'm at 3200 right now average (3k on nonworkout days; 3.4k on workout days)
Weight: 205#, BF% 15-20 range (ab outlines/no clarity), 5'10"
Right now I've been maintining this weight with this calorie level. I beleive in finding a baseline before dropping. No sense in eating any less than the most you possibly can while still reaching your goals.
Lifing 4 days:
Low Volume
9 Sets per Large Muscle Group; no more then 5 for smaller ones.
Cardio:
Low to Moderate Intensity. Right now I'm at 2.5 hours per week. Just bumped it up from 2 hours because my weight has not changed (better or worse). Don't want to give up any food yet.
Gear: 300EW T Ethan. (150 x2) - first cycle
Now, I just tossed the gear into the mix which is one of my main reasons for brnining carbs in around the workouts. It is also my primary reason for not dropping calories just yet or dramatically increasing the cardio.
I just finished week one on the T-E so I'm going to give it a few more weeks before I take any food away. What I would like to do is keep those calories nice and high and still harden up (we'll see).
I'm hopeing that this diet will keep me somewhat dry too do to the controlled carbs.
Sorry for the novel but if anyone has anything that they would like to offer, please fire away. My goal is to loose minimal (zero) muscle and just slowy harden up over the next 16 weeks.
Thanks Guys/Gals.
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