Newbie Anabolic (diet) plan ... 100% natural

[NFG123]

Guys,

Thanks for the advice so far. I think I have my diet under control for the mean time. I have only been lifting for a year, and have been focusing on compound, free weight movements.

I eat 6x a day, roughly 3200 calories, low cardio for mass building.

I get about 1.5 g protein / lb of bodyweight, take mutlivitamins and EFA supplements. I've tried a few cycles of creatine, and the stuff is amazing.

Every 6th day, I drop protein intake to .5 g / lb of bodyweight to keep my body from adjusting too much.

All the standard deals, lots of oatmeal, yams, brown rice, whole-grain breads .... yada yada.

Right now I weigh 160 lbs, 5' 9 with 5% bodyfat. I've been dieting for 6 weeks using Chris Aceto's advice about carb cycling, I've gone from 14% --> 5% in this time (took HMB @ 3.5 g / day), cardio 5 x week (half interval training).

I ran 2100 calories a day for the first 4 weeks, then had to drop to 1850 last week and 1650 for this week to keep losing. protein intake varies from .7 g / lb bodyweight a day up to 1.6 at the end of the week as i carb deplete. Fat remains a steady 20% of caloric intake.

Any critiques?

Once again,
Thanks for the help!

 

[justinjones1963]

I voted for you doing aq good job but...

I do not think there is a need to drop protein down to .6g per lb every 6th day. I've never heard of lowering protein like that. It most likely is hurting your recovery and muscle growth.

Cycling carbs is a good idea though - I do it and most of the pro's diets I have seen do it.

Some may say that 1650 is too low for calories but all of our bodies are different. I am currently running 1800 calories M-F and it is very effective. Rather than having one cheat day I have two.

The essence of any diet is to lose fat while maintaining (or gaining) muscle mass. It looks like it is working for you.

Keep up the good work.

 

[reaper99]

If you went from 14%bf to5% in 6 weeks then I say your diet is right on. All diets need to be customized to the individual so if your goal is cutting then don't change a thing, if your looking to bulk up I would keep the protien intake at 1.5grams p/lb of body wieght. Some people don't realize how anabolic food is, it is the single most effective thing for growth. If at all possible try to get all your requirments from solid foods as well. I am starting to be a strong advocate of organics as well, nothing better then food as nature intended it to be.

 

[Vascular Freak]

Right on bro.... that sounds like success. Most people don't realize that dropping your protein occassionally forces the body to increase nitrogen retention since it senses a lack of amino acids. When you go back to a high protein plan the bodies protein synthesis is elavated substantially.

The biggest thing now for you would be to keep your calories high around training time pre and post and then just keep a good flow of protein from meat and eggs etc (not shakes) throughout the day. When your carbs are low don't be afraid to intake the healthy fats. 20-25 grams of efas every 2-3 hours with 30-40 g protein works great.

 

[MR. BMJ]

I wouldn't change anything if you are getting positive results like you are. I wouldn't make it any harder than it needs to be. Congratulations though, 5% is a whole new ball park. I've only been there 2-3 times myself.

BMJ

 

[justinjones1963]

Right on bro.... that sounds like success. Most people don't realize that dropping your protein occassionally forces the body to increase nitrogen retention since it senses a lack of amino acids. When you go back to a high protein plan the bodies protein synthesis is elavated substantially.

That is good to know and I need to read up on studies regarding that. Thanks for pointing that out!

K 2 u.