Perfect range of carbs for cutting while not losing muscle

[Massroid1020]

Age: 21
Height: 5'8
Weight: 170
Bf: according to electronic caliper, 12.7%
Yrs training: One hardcore, two before that somewhat consistent but not as dedicated.

Diet: 7 meals a day

Breakfast: est, 4 servings egg whites one whole egg, slice of wheat toast, water, one cup black coffee

Snack: two hours later, lean shake mix with one scoop myofushion protein, approx 12g carbs

Lunch: wild rice, portion half the size of the palm of my hand, chicken breast and broccoli

Snack: lean shake and protein mix

Pre workout: wild rice, broccoli, lean eye of round steak

Post workout: protein shake

Evening meal: chicken breast and broccoli

My training regimen consist of:

Monday's: back
Tuesday's: chest/shoulders
Wednesday's: double cardio
Thursday: arms
Fridays: legs
Saturday's: cardio

Abs Monday Wednesday Friday, obliques on Tuesday Thursday Saturday. Cardio is done everyday of the week, ten minutes stair master ten minutes elliptical, double that time on wednesday.

My question to you guys is, is there anything in my diet that you see I should change? And what she be
My goal amount of carbs for a day? My goal is to get shredded for the summer. Also anything anyone can recommend for improvement of workout routine? Any and all advice is greatly appreciated!

 

[jerome simpson]

If you can stick to such a regimented plan at 21, then there is no excuse for this not to work for you unless you don't train correctly.

Take a day off to relax from the plan as well or it may burn you out, and here's a tip, keep what you are doing between close friends as 99% of the people you may socialize with as a 21 yr old won't understand and think you are a drag. Have fun now within moderation and when you hit your goal.

Sent from my Galaxy Nexus using EliteFitness

 

[Massroid1020]

Training regimen:

Monday:
4x10 wide grip chin up
3x10 t-bar row 180lbs
3x10 seated cable row 150,170,190
3x10 wide grip pull down 140lbs
Deadlifts 1x12 135lbs, 1x8 225lbs, 1x6 315lbs

Tuesday:
3x10 100lbs dumbbell flat bench
3x10 70-80lbs incline dumbbell
1x10 body weight dip, 1x10 with 45lbs, 1x8 with two 45lb plates
3x10 incline flys 35lbs dumbells
3x10 decline flys 40lbs dumbells
3x10 Arnold press 45 lbs dumbells
3x10 lateral raises 20lbs dumbells
3x10 shrugs 70lb dumbells
3x10 rear felt flys 20 lb dumbells

Wednesday:
Double cardio, 20 min stair master 20 minute elliptical

Thursday:
3x10 barbell curl 70lbs
3x10 tricep kickbacks 20lbs dumbell
3x10 preacher curl machine 120 lbs
3x10 v-bar press down 150-170lbs machine
3x10 concentration curls 35lb dumbell
3x10 lying tricep extensions 20lb dumbell
3x10 seated curls, 30lb dumbells
3x10 tricep rope extension 100-110 lbs

Friday:
Squats, warm up 135lbs 15 reps, 1x10 225, 1x10 285, 1x6-8 with 315 lbs
3x10 hamstring curls, 120lbs
3x10 leg extension machine one leg at a time 80-100lbs
4x10 calf raise machine 160-180 lbs

 

[Massroid1020]

Any recommendations on the workout regimen?

 

[Massroid1020]

If you can stick to such a regimented plan at 21, then there is no excuse for this not to work for you unless you don't train correctly.

Take a day off to relax from the plan as well or it may burn you out, and here's a tip, keep what you are doing between close friends as 99% of the people you may socialize with as a 21 yr old won't understand and think you are a drag. Have fun now within moderation and when you hit your goal.

Sent from my Galaxy Nexus using EliteFitness

By the way, thanks for the encouraging words bro!

 

[theoak01]

its going to be a slow painful process to hold on to mass and drop fat. Ive been doing it went from 235 in jan to 215 now with my strength going up . things have slowed right down now and its kind of discouraging,but im going to change cardio up to all HIIT training.

diet for me is 2500 cals 250gpro about 200 carb and about 80 fat. those are just approx numbers, I use fitday to track everything that goes into my hole, id suggest that ,its free and a huge help.

 

[RickRock13]

Try a carb cycling diet like Keto. It is very effective at burning fat and sparing muscle.


Intermittent fasting is another good option and my personal preference

 

[Massroid1020]

Thanks guys, my daily carb intake is around 50 grams of carbs spread out evenly before workout, 0 carbs after workout, how do I need to modify that to get me into keto?

 

[CoBra666]

Some ppl get into ketosis at 50 grams of carbs, a small amount can eat even more and still expell ketones. For most people you just have to drop your carbs lower. Buy ketosis strips from the pharmacy and find out what it takes for u to get into keto. Check with ur current diet. If no ketones one of your rice meals then try again. If still no lower carbs more and try again. Google the diet tho do u k or when to carb up.

 

[CoBra666]

Rickrock got me onto the intermittent fasting, and I also prefer that method. I can't exercise very much, actually i am just regaining mobility at the moment and I'm still slowly losing fat.