My diet roughdraft to get to 6% bodyfat from 10%,all help is apreciated.

[reelbig004]

Looking Better bro, but here's what I'd change to make things ideal.

Yeah but then I would have to go 3 hours from waking to have a meal and lifting and doing all that cardio I think would put me in a seriously catabolic state since Id already be atarving from sleeping 7 hours with no food in belly so it would add up to 10 hours starvation then lifting and one hour of cardio on top of it.This is what the diet looks like now:


7:15 A.M. –
Meal # 1 :
• 1/2 cup Quaker quick grits
• 6 egg whites

10:15 A.M. –
Meal # 2 : PWO drink
• 2 scoops of all the whey protein powder
• 16 ounces of gatorade
Replace the gatorade with 30grams dextose + 30 grams maltodextrine
Cheap and easy to find. Delivered to your doorstep in a matter of days.

12:00 P.M. –
Meal # 3 :
• 6oz chicken breast grilled
• 4oz baked Potato
Drop baked potato for Sweet Potato

3:00 P.M. –
Meal # 4 :
• 2 fillets baked cajun Tilapia
• 1 cup brown rice


6:00 P.M. –
Meal # 5 :
• grilled 6 oz cajun salmon
. 1 cup steamed broccoli
Add 2 Tablespoons Olive Oil

9:00 P.M
2 scoops of whey protein powder
Add 1 Tbsp All Natural Peanut Butter or 1 Tbsp Flax Oil
The total now is 2055 calories with 242g protein,181 carbs,39g of fat.The new percentages are:Fat=17%,carbs=34%,protein=48%


Also, I would definitely try to get in a few days of cardio training in the morning on an empty stomach...they days your not doing weights. The above changes should really help you. Keep me posted.

 

[dr_skier]

Perhaps you need a cheat day
I'm doing a ckd and i cheated a bit on my carbup. Wow, i've never actually watched myself ballon like i did, like a chia pet, faster though. Forget the carb up this week. I think the CKD is an effective diet, but like any diet has to be done carefully and correctly, i've definatly made progress (hopefully nearing the 10% marker myself) but the next two weeks should tell me more. Good luck with the cutting bro. (are you running any fat burner supps? perhaps some GH?)

 

[racoon_city]

gymrat = jkurz alter?

 

[pintoca]

If your maintenance cals are 2500, dropping them to 1900 is a rather aggresive step bro, almost 25% at your weight and BF is a bit steep.

Everybody knows I'm no fan at all of CKD but have you tried it? or a typical pre-contest diet approach? I hope you are not planning at staying below 6% for any length of time and it's more a "peak" situation, in which case, such a diet might help, specially when not done before

 

[*Bunny*]

Looking Better bro, but here's what I'd change to make things ideal.

Yeah but then I would have to go 3 hours from waking to have a meal and lifting and doing all that cardio I think would put me in a seriously catabolic state since Id already be atarving from sleeping 7 hours with no food in belly so it would add up to 10 hours starvation then lifting and one hour of cardio on top of it.This is what the diet looks like now:


7:15 A.M. –
Meal # 1 :
• 1/2 cup Quaker quick grits
• 6 egg whites

10:15 A.M. –
Meal # 2 : PWO drink
• 2 scoops of all the whey protein powder
• 16 ounces of gatorade
Replace the gatorade with 30grams dextose + 30 grams maltodextrine
Cheap and easy to find. Delivered to your doorstep in a matter of days.

12:00 P.M. –
Meal # 3 :
• 6oz chicken breast grilled
• 4oz baked Potato
Drop baked potato for Sweet Potato

3:00 P.M. –
Meal # 4 :
• 2 fillets baked cajun Tilapia
• 1 cup brown rice


6:00 P.M. –
Meal # 5 :
• grilled 6 oz cajun salmon
. 1 cup steamed broccoli
Add 2 Tablespoons Olive Oil

9:00 P.M
2 scoops of whey protein powder
Add 1 Tbsp All Natural Peanut Butter or 1 Tbsp Flax Oil
The total now is 2055 calories with 242g protein,181 carbs,39g of fat.The new percentages are:Fat=17%,carbs=34%,protein=48%


Also, I would definitely try to get in a few days of cardio training in the morning on an empty stomach...they days your not doing weights. The above changes should really help you. Keep me posted.

I agree with the addition of healthy fats & suggestions ^^

I use the Gatorade Pre & Post WO usually for convenience, taste, plus my lifts/endurance has increased while cutting, & well, my body has reacted very nicely from my recent switch

Whatever way you go, it's a start ... try it out & tweak as necessary! Good Luck

 

[gymratforlife]

Thanx for all the advice you guys are great.Will elaborate more later when I have time to type.