Is this diet on the right track for fat loss??

[ndz3]

Stats:
169lb
5'6
BMR: 1600

1 Day=Carb Load @ 1800cals
30/50/20 ( protien, carbs, fat)

2 days a week @ 1300cals
40/40/20

Pre Workout
3 Egg Whites
1.5 Pieces Bread
BCAA

Post Workout
P. Shake (1.5)
BCAA / Glut.
Banana
6-8oz G2

Snack
P. Shake(1.5)
1 Cracker
1 Tb. PB

Lunch
6oz Chicken
Broccoli

Snack
1/3 Protein Bar

Dinner
6oz Chicken
Spinach Salad


Then the rest of the week is low cals and carbs
1200 cals
50/30/20

Pre Workout
3 Egg Whites
Oatmeal ( 1/2 cup dry)
BCAA

Post Workout
P. Shake (1.5)
BCAA / Glut.
6-8oz G2

Snack
P. Shake(1.5)
10 Peanuts
Broccoli

Lunch
6oz Chicken
2 Egg Whites

Snack
4 oz Meat

Dinner
6oz Chicken
1 Cup Green Beans


Do I have the right idea here? I am looking to cut the fat and keep the muscle- 15-20lb of fat. I am trying to cycle the carbs to keep my metabolism working. I Lift- 6 days a week and run 5 days a week ( 20min)

 

[elmarcouk]

1200 Calories is way to low bro. You shut down your`e metabolism, even with the "high" cal days.

 

[ndz3]

Even when I am cutting? also, do I calculate my BMR and then subrtact the 500 cals from that or do I calculate my energy needs and subtract the 500 cals from that number in order to lose fat each week?

 

[elmarcouk]

TDEE (BMR x Activity Level) - 500. If you drop your calories too low, then the body goes into starvation mode and stores pretty much everything as fat.

 

[ndz3]

Ok so I have re-done the diet does this look better?

Diet Day( 3 days/week): 1700 cal, 220 protien, 126 carb, 40 fat

Pre: Oatmeal, Egg Whites-4, 1/3 P. Bar
Post: Whey ( 2), Raisisn (1)
S1: Whey (1.5), Broccoli, 1Tb Ranch, 1 Wasa, 1tb PB
Lunch: Chicken, Rice, Carrot, Turkey Lunch Meat
S2: 4-6oz Meat(steak, beef, pork), 2oz Cheese
Dinner: Chicken, Spinach, Egg, 1Tb Ranch

Low Carb Day ( 4 days/week): 1300 cal, 220 Protien, 75 carb, 27 fat

Pre: Same
Post: Same
S1: No cracker, No PB
Lunch: No- Rice, carrot, ADD- 2oz Cheese
S2- No peanuts,
Dinner: No Ranch

Thanks for all the help!

 

[elmarcouk]

Up the fats with EFA's

 

[joe d]

i dont see what kind of goal that diet supports other than to shrink away to nothing. wheres the protein food? and why go that roubt. why not just cut all evening carbs or go super low carbs mon-fri if your looking to cut? either way you need more protein and fat. drop the shakes and eat real food if its not your post w/o. imo.

 

[SpyWizard]

i dont see what kind of goal that diet supports other than to shrink away to nothing. wheres the protein food? and why go that roubt. why not just cut all evening carbs or go super low carbs mon-fri if your looking to cut? either way you need more protein and fat. drop the shakes and eat real food if its not your post w/o. imo.

I'm with JoeD here, for me it's harder because i will start to lose strength after 3-4 days, so i only go 4 days max low carb, then have 2 days.. but for many the 5/2 works very well..