I did Palumbo's cutting diet (high protein, moderate fat, no carbs) with great success. No other diet I ever tried has worked as well—I realize now my body just does better with low/no carbs.
So, now I'm looking to put on lean muscle mass, and I know I will need to add back carbs, but I'd like to limit them as much as possible. I was thinking of starting with my base cutting diet and adding in some rice to a few meals.
STATS
6'1"
210lb
9%bf
TRAINING
5 day split
CARDIO
3x/wk, 30 min LISS or 15-20 min HIIT
AAS
Test 250 + Eq 200 EOD
MEAL 1
5 whole eggs
4 whites
1 cup cooked oats
P/C/F (grams): 48/46/25
PRE-WORKOUT
40g whey protein
20g waxy maize
1 tbsp olive oil
P/C/F (grams): 50/20/15
POST-WORKOUT
40g whey protein
40g waxy maize
1 tbsp olive oil
P/C/F (grams): 50/40/15
MEAL 2–4
Chicken breast
1 cup cooked rice
½ cup nuts
broccoli
1tbsp sesame oil
P/C/F (grams): 79/54/35
MEAL 5
Beef or fish
½ cup nuts
salad greens
1 tbsp sesame oil + 1 tsp cider vinegar
P/C/F (grams): 78/61/58
TOTALS: 5,140 cals
P/C/F (grams): 458 (35%) / 319 (25%) / 218 (40%)
I'm looking to put on lean muscle with as little fat as possible. Do these macros look ok?
So, now I'm looking to put on lean muscle mass, and I know I will need to add back carbs, but I'd like to limit them as much as possible. I was thinking of starting with my base cutting diet and adding in some rice to a few meals.
STATS
6'1"
210lb
9%bf
TRAINING
5 day split
CARDIO
3x/wk, 30 min LISS or 15-20 min HIIT
AAS
Test 250 + Eq 200 EOD
MEAL 1
5 whole eggs
4 whites
1 cup cooked oats
P/C/F (grams): 48/46/25
PRE-WORKOUT
40g whey protein
20g waxy maize
1 tbsp olive oil
P/C/F (grams): 50/20/15
POST-WORKOUT
40g whey protein
40g waxy maize
1 tbsp olive oil
P/C/F (grams): 50/40/15
MEAL 2–4
Chicken breast
1 cup cooked rice
½ cup nuts
broccoli
1tbsp sesame oil
P/C/F (grams): 79/54/35
MEAL 5
Beef or fish
½ cup nuts
salad greens
1 tbsp sesame oil + 1 tsp cider vinegar
P/C/F (grams): 78/61/58
TOTALS: 5,140 cals
P/C/F (grams): 458 (35%) / 319 (25%) / 218 (40%)
I'm looking to put on lean muscle with as little fat as possible. Do these macros look ok?