4 week cut to prep for an event

[fishtaco254]

Hey there. So I'm on my 5th week of epistrong and I'm going to start my cut. I started at 178 and I'm up to 193 I'm 6' 24 years old. I'm trying to cut down and am basically doing it back load style. With some high g.I. carbs post workout and some right before I go to sleep. I work 1530-0200 and my workout is 0930-1100. Any help would be greatly appreciated thanks! My typical day is this

0900 coffee and 1tbsp coconut oil 130cals 14f
0930 lift for an hour and 20 mins cardio post lift

1100 optimum nutrition 2:1:1 210: 35c17p
Skim milk 90: 12c8p
Whey 130: 4c25p

1300 quest pb cups 1/2 serving 120: 18f 2c 10p

1600 1cup egg whites 125: 25p
Sausage patty 140: 13f 5p

1800 coffee with coconut oil 130:14f

2000 chicken 160: 5f 42p
Mayo 90: 10f
Kale salad 75: 7c 6p
Dressing 80: 2c 8f

2200 quest pb cups 1/2 serving 120: 8f 2c 10p

0000 quest protein bar or whey shake(not sure what u suggest) 170: 4c 20p

0200 do a carb refeed for morning basically 3cups cereal in nonfat milk and head to sleep.







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[WolfpackAlpha]

This is a strange diet you have here, what's your actual goal?

Also your food choices aren't clear, what is this:
quest pb cups 1/2 serving

 

[fishtaco254]

Haha quest pb cups are made by quest nutrition they're a low carb protein bar. 20g protein 4g net carbs. Goal is to cut the rest of the fat I have. Get to those coveted abs, last time I used calipers it said I was 11% those highly inaccurate monitors you grab with your hands say 10%. I just want to cut without losing my gains I made on epi. Was eating carbs at night to fuel my morning workouts. I thought it was ok since it fit my macros. Is that correct?

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[WolfpackAlpha]

Haha quest pb cups are made by quest nutrition they're a low carb protein bar. 20g protein 4g net carbs. Goal is to cut the rest of the fat I have. Get to those coveted abs, last time I used calipers it said I was 11% those highly inaccurate monitors you grab with your hands say 10%. I just want to cut without losing my gains I made on epi. Was eating carbs at night to fuel my morning workouts. I thought it was ok since it fit my macros. Is that correct?

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The carbs you eat at night before bed just help your body store them as fat as you sleep. You aren't going to help your AM workout with carbs.

If you want to lean out, you'll need to cut your carbs a lot more and add more healthy fats. Try a evolutionary/bodyopus variation or you can go with a balanced 40/30/30.

 

[fishtaco254]

Well I was going off of back loading protocol... http://www.simplyshredded.com/carbs-at-night-fat-loss-killer-or-imaginary-boogeyman.html

Anywho looks like I'll just do keto since that's the quickest way... Maybe a refeed once a week. 55/40/5 protein/fats/carbs and just pray I don't lose my gains in PCT

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