Need Advice from Mod. Carb Dieters

[steve_m33]

Hey guys,

Starting up a cut today (fits in nicely with the start of school - aka too poor to bulk) and I'm looking to do it this time using a moderate-carb approach. Typically I've always dieted with 55% fat, 40% protein and 5% carbs from green veg and almonds only. When I've done this though, I've always struggled to get through workouts and my strength ALWAYS decreased more than I'd like. So I'm going to try it this time with around 30% carbs. Right now I'm 180lbs, 5'9'' 14% body fat caliper measured.

Diet looks like:
7am 5oz turkey, .5 cup rice, 1 cup green beans

10am - banana, 2 scoops ON Pro Complex, 6 fish oil

1pm - 5oz chicken, .5 cup rice, 1 cup green beans

4pm - Same as 1pm

6pm - 1 scoop ON Pro-complex

- Workout -

8pm - 1 scoop ON Pro - complex

10pm - 1 can Tuna, Apple

works out to 1900 cals, roughly 40% protein, 30% carb, 30% fat

I train 5 days/week, cardio 45 mins 6 days/week.

Basically looking for a critique. And what's everybody's opinion on fruit while dieting? Keep in mind I've never dieted below 8% before, and I'm banking on getting to 8% by Christmas. Let me know what you guys think

 

[clash]

Hey guys,

Starting up a cut today (fits in nicely with the start of school - aka too poor to bulk) and I'm looking to do it this time using a moderate-carb approach. Typically I've always dieted with 55% fat, 40% protein and 5% carbs from green veg and almonds only. When I've done this though, I've always struggled to get through workouts and my strength ALWAYS decreased more than I'd like. So I'm going to try it this time with around 30% carbs. Right now I'm 180lbs, 5'9'' 14% body fat caliper measured.

Diet looks like:
7am 5oz turkey, .5 cup rice, 1 cup green beans

10am - banana, 2 scoops ON Pro Complex, 6 fish oil

1pm - 5oz chicken, .5 cup rice, 1 cup green beans

4pm - Same as 1pm

6pm - 1 scoop ON Pro-complex

- Workout -

8pm - 1 scoop ON Pro - complex

10pm - 1 can Tuna, Apple

works out to 1900 cals, roughly 40% protein, 30% carb, 30% fat

I train 5 days/week, cardio 45 mins 6 days/week.

Basically looking for a critique. And what's everybody's opinion on fruit while dieting? Keep in mind I've never dieted below 8% before, and I'm banking on getting to 8% by Christmas. Let me know what you guys think

Your diet looks decent but if your doing cardio 6 days and training 5 days, I would say your caloric intake is too little.

Here:

BMR Calculator

Find your BMR

Then use the Harris Benedict formula

Harris Benedict Equation

Pick your appropriate activity level. Whatever it gives you, THOSE are the calories you need daily to maintain your current weight. Now to lose 1 pound a week, reduce 500 calories from that daily. So for example if your maintainence level was say 3000 calories, eat 2500 a day and you'll lose 1 lbs a week. Eat 2000 and you'll lose 2. I say your caloric intake needs to be increased or you'll lose too much strength.

Fruits are fine from my personal experience. Honestly, they do not matter. There is a lot of "science" floating around here which is unscientific. Fruits are not the same things as eating a sugary cookie...but they DO have calories so don't start eating like 6 of them daily. But they are fine and very good for you.

 

[steve_m33]

Your diet looks decent but if your doing cardio 6 days and training 5 days, I would say your caloric intake is too little.

Here:

BMR Calculator

Find your BMR

Then use the Harris Benedict formula

Harris Benedict Equation

Pick your appropriate activity level. Whatever it gives you, THOSE are the calories you need daily to maintain your current weight. Now to lose 1 pound a week, reduce 500 calories from that daily. So for example if your maintainence level was say 3000 calories, eat 2500 a day and you'll lose 1 lbs a week. Eat 2000 and you'll lose 2. I say your caloric intake needs to be increased or you'll lose too much strength.

Fruits are fine from my personal experience. Honestly, they do not matter. There is a lot of "science" floating around here which is unscientific. Fruits are not the same things as eating a sugary cookie...but they DO have calories so don't start eating like 6 of them daily. But they are fine and very good for you.

Hey bro, thanks for the advice.

I was thinking the same thing, but I'm working off LBM, not straight weight. Plus, I sit at a desk all day so besides the 45 mins cardio, ~60 mins strength work I don't do anything.

How do you guys gage when calories are too low/when you're losing strength? I plan on logging all my workouts, so I'm going to take my baseline strength levels (i.e. day one) and make sure I don't get weaker.