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New diet review

Gunsmith

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So I'm trying to situate a new diet for the off season , want to steadly drop some body fat and maintain the muscle I have possibly build some lagging body parts up
so far this is what I have come up with , look it over and let me know what you would change. Note , I'm very carb sensitive this is the reason I'm trying to keep them low

Currently I'm running 265lbs , 10-12%BF. Training 3 days a week on a DC template , 60 min fasted cardio 2 of the off days a week

Meal 1: 1/2 cup instant oats , 3 scoops whey , 2 tablespoons almond butter , large apple

Meal 2: 6oz chicken , 6oz brown rice , 1oz almonds

Meal 3: 6oz chicken , 4oz strawberries+4oz cherries and 1/2oz crushed walnuts , mixed in 4oz cottage cheese

Meal 4: 3oz chicken 3 oz 95% ground beef , 4oz sweet potatos , 1cup fresh broccoli covered with 1 tablespoon EVOO

PWO : 3scoops Whey , 50g WMS

Meal 5: 8oz 95% ground beef or lean steak , 3cups babyspinach salad , 1 tablespoon EVOO and 2 tablspoons apple cider vinegar

Meal 6: 2 scoops Team Skip protein , 2 tablespoons almond butter

This is totaling around 3580 cals , 426g-protein , 205g-Carbs , 118g-Fats

All beef is free range grass fed and may be changed out for deer and elk from time to time , I thought that if I wasen't building any muscle on this I could add 2 boiled free range eggs to each meal , that would bring the protein up to 501-g and the fats to 178-G bringing the total calories to 4426
 

Necrias

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First time I read your post I thought it said you were 165lbs... was about to flame you for over-emphasizing the protein :banghead:

I know you said you are carb sensitive... but only 200g carbs in the offseason? Seems quite low to me. Personally, I would get AT LEAST 400g on training days, 200g is where I would have a guy like you mid-contest prep lol.
 

Gunsmith

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Well I ran 200g or so for most of the contest prep this year and even at reduce calories I felt fine , none of the bad fatigue that alot of guys complain about.
Even in the past on the Palumbo diet I felt ok untill I had been in ketosis for 10-12 days then started to lag some.

I just don't think my body type of genes need many carbs to function well and like I said I'm not realy trying to gain a ton of size as much as I am aiming o stay lean and reduice the body fat I have , untill this year my BF% was always in the 20% range and at the lowest was maybe 15% and that was 12-13 years ago. This year I had dieted and lost alot of fat and by the end my body had was done with losing and rather than add more sups to jack my metabolism up I decided to just cruise at the lower BF% for a while and let my body get acclimated to being this lean , then diet hard again to get leaner for next season
 

Gunsmith

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I had been staying at the 270-275lb mark eating 350g carbs a day and just for shits and giggles did a 3 day carb depletion and dropped back to 262 and look much better , so even at only 350g carbs a day it keeps me bloated as hell and I'm just concerned that it will hinder fat loss
 

strako44

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bro, it seems you have been doing this for sometime (have some prior knowledge). . I myself am very carb sensitive. . . So, I have dedicated my career or shit almost that last ten years to carb cycling and it has done me wonders. WMS = don't like rather use malto. . again it's what works for me. For my post workout, I use malto about 2 tb's, brown rice syrup, 50 grams of whey, 1 table spoon of natty peanut butter, one scoop of CMI Post and Bedtime formula, 5 grams of gluta, 1 tb's spoon of EVOO. Been doing it for sometime and I have gotten great results. Remember one things to eat the same thing day in and day out. . it one of the culprits that make many break the diet. . I would be a bit more open minded about what I eat, salmon, tuna steaks, and other sources so you can have a great variety of foods
 

Gunsmith

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I'm working on a carb cycling plan right now , not sure if I wanna do like 1 day high 1 day no carbs bascialy doing carbs on my training days or just 2 days on carbs , 3 days off carbs.

I don't get any pleasure from eating realy and could pretty mcuh eat the same thing all day everyday , though I will change it up some to suit being able to eat out and eat at family functions and stuff.

I'd like to follow my own advice and hire a trainer agin for the off season but funds are tight rightnow and its hard enough funding the food
 

Gunsmith

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anybody else want to share their thoughts?
 

Necrias

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I would do Hi/Lo carb cycling (fuck medium days lol). 400g carbs on high days, 150g on low days. Adjust as you go. Otherwise I wouldn't change a thing... well, I prefer to have 25% of carbs pre-training, 25% during, and 25% post-training, with the other 25% spread evenly between all other meals. I am carb sensitive as well, so structuring things like that keeps most of the bloat off of me.
 

knucklehed

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I think it looks great.
Those macros wrok well for me, although I'd probalby go even lower on carbs... I am not in a rush to put on more weight/muscle.
I like your carb sources too. I used to use moderate carbs from oats, potatoes etc until I realized that I hold less water and feel healthier when I usemostly veggies and a little fruit for carbs.
Our goals are probalby different as I want to stay tight, dry and as light as possible these days. This diet looks good to me.
 

bigguns078

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I would say get some pasture dwelling eggs in there and some fatty fish like salmon.. Especially if you do well with fats..
 

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