My first cutting diet -Advice appreciated

[tk7209]

I've been bulking for quite a while now and gone from 140lb to 175lb @ 5'9". Currently at 16% BF. I'd like to have a go at cutting, just to see what I can achieve and as a break from bulking. I've been doing plently of reading up and I think I've come up with a credible diet plan. I've decided to go with carb cycling which sees me eating low carbs (30% of intake) 5 days a week and 2 carb up days (50% of intake) on Mon and Fri, my two heavy weight days.

I'd really appreciate it if some of the more knowledgeable members on here could give me any tips on how I could improve it. My aim is to get to down to at least 10% BF. No specific time scale, just slow and steady.

My maintenance calories are 2400. Low carb days are around 1900, high carb days are around 2300.

Training Mon , Wed, Fri. Mon & Fri are heavy 5x5 days, Wed is a lighter ancillary work day.

Cardio - Not much, I'm hoping to do it mostly through diet but do a 2 mile walk everyday

My diet

Low carb days

High Carb days

I take a multivitamin first thing on a morning

Meals 2,3 and 5 all have vegetables with them (Brocolli, green beans, spinach, etc)

PWO consist of 40g whey and 40g glucose

Thanks for looking!

 

[silverskyline]

I've been bulking for quite a while now and gone from 140lb to 175lb @ 5'9". Currently at 16% BF. I'd like to have a go at cutting, just to see what I can achieve and as a break from bulking. I've been doing plently of reading up and I think I've come up with a credible diet plan. I've decided to go with carb cycling which sees me eating low carbs (30% of intake) 5 days a week and 2 carb up days (50% of intake) on Mon and Fri, my two heavy weight days.

I'd really appreciate it if some of the more knowledgeable members on here could give me any tips on how I could improve it. My aim is to get to down to at least 10% BF. No specific time scale, just slow and steady.

My maintenance calories are 2400. Low carb days are around 1900, high carb days are around 2300.

Training Mon , Wed, Fri. Mon & Fri are heavy 5x5 days, Wed is a lighter ancillary work day.

Cardio - Not much, I'm hoping to do it mostly through diet but do a 2 mile walk everyday

My diet

Low carb days

High Carb days

I take a multivitamin first thing on a morning

Meals 2,3 and 5 all have vegetables with them (Brocolli, green beans, spinach, etc)

PWO consist of 40g whey and 40g glucose

Thanks for looking!

I can tell you have been reading up or you have some back ground. The carbo load days are perfect for your heavy lift days. 1 or 2 is fine, I go with 1 on occations. the multi in the am is great. Your PWO should have some carbs especially on your carbo load days.

Your under maintence on high carb days by 100 kcals which is fine depending on how fast you want results (but glad you know your maintaining rate). You in a 500 deficite on non heavy days and a 100 on heavys days that gives you 2700 deficite a week if counting weekends which I naturally assume. 3,500 will shed one pound so your right about 1.5 weeks per pound.

Keep intensity raising with the cardio. The vegies are perfect you need to keep fiber up also vegies are great carbs! Keep that high on carb days with wheat as well your trying to carbo load but not store fat, wheat and vegies willl do exactly that!

good luck!

 

[GUARDIAN]

I can tell you have been reading up or you have some back ground. The carbo load days are perfect for your heavy lift days. 1 or 2 is fine, I go with 1 on occations. the multi in the am is great. Your PWO should have some carbs especially on your carbo load days.

Your under maintence on high carb days by 100 kcals which is fine depending on how fast you want results (but glad you know your maintaining rate). You in a 500 deficite on non heavy days and a 100 on heavys days that gives you 2700 deficite a week if counting weekends which I naturally assume. 3,500 will shed one pound so your right about 1.5 weeks per pound.

Keep intensity raising with the cardio. The vegies are perfect you need to keep fiber up also vegies are great carbs! Keep that high on carb days with wheat as well your trying to carbo load but not store fat, wheat and vegies willl do exactly that!

good luck!

His PWO has 40g of glucose in it. Waxy Maize is another alternative if that is too sickening sweet.

 

[silverskyline]

Tushea 8, I failed to read that.

Sometimes when i'm commenting on large posts I read over them and try to remember all that was said when responding.

But hey thinks for making me look bad! hahahaha

if anyone was gonna I guess you can.

His PWO has 40g of glucose in it. Waxy Maize is another alternative if that is too sickening sweet.

 

[st8grad]

At 130g of carbs on normal days, I don't think you really need "carbo-load" days. With just lifting and walking, your carb demands aren't really that high. If you want to do the carb reloads, I would drop the carbs down to 100g per day, replace the lost cals with healthy fat and do carb loading as you planned.

If you want to hit ketosis, you'll need a further restriction of carbs. But from a practical standpoint, you should be fine with 100g of carbs per day even if you didn't have re-feeds on the weekend.

Buy dialing the carbs back to 100 you can increase you fat intake for those days and that should actually help you feel more full and energetic believe it or not. 25g of fat is the bare minumum you should get per day and 38 something is not much above that.

The good fats will keep your HDL high, your test levels up, and do generate a vast amount of the energy you use.

Almonds, pecans, olive oil, fish oil, ANPB, avocado.

Breakfast is a perfect meal to cut back on those carbs and add in some fat in that mid-afternoon snack.

I'm not saying cut out carbs, but we greatly overestimate what a normal active person needs. This is also in light of the fact that your cardio is walking and your main activity is lifting.

 

[silverskyline]

At 130g of carbs on normal days, I don't think you really need "carbo-load" days. With just lifting and walking, your carb demands aren't really that high. If you want to do the carb reloads, I would drop the carbs down to 100g per day, replace the lost cals with healthy fat and do carb loading as you planned.

If you want to hit ketosis, you'll need a further restriction of carbs. But from a practical standpoint, you should be fine with 100g of carbs per day even if you didn't have re-feeds on the weekend.

Buy dialing the carbs back to 100 you can increase you fat intake for those days and that should actually help you feel more full and energetic believe it or not. 25g of fat is the bare minumum you should get per day and 38 something is not much above that.

The good fats will keep your HDL high, your test levels up, and do generate a vast amount of the energy you use.

Almonds, pecans, olive oil, fish oil, ANPB, avocado.

Breakfast is a perfect meal to cut back on those carbs and add in some fat in that mid-afternoon snack.

I'm not saying cut out carbs, but we greatly overestimate what a normal active person needs. This is also in light of the fact that your cardio is walking and your main activity is lifting.

"The good fats will keep your HDL high, your test levels up, and do generate a vast amount of the energy you use. "

More than double the energy from carbs or protein alone p 4 c 4 f 9

HDL is good cholestrol BTW