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Same old same old. Diet help but with a twist

Damouk04

New member
Thought by making the topic it might attract some post.

So after reading more and more i know that at 167.5lbs my maintanance is around 2800
I have been trying to cut and am keeping my protein high at the moment.

My diet is on a 4 day low carb 1 day high carb cycle where i am eating 2167 cals on the low day and 2772 on the high days

Meals

1. 100g oats weigh protein shake

2. 2 Ryvitas whey protein shake

3. Lean chicken rice

4. Lean chicken rice

5. Fish lean veg

6. Tuna cottage cheese before bed



Now there is around 2 other high protein low carb shakes around my training and i try to eat pretty spaced out throughout the day roughly every 3 hours 2hrs min 4 hrs max those are the rules i have followed.

My numbers

300g protein

34g fat

160g carbs

On my high days i tend to have the same food but up the carbs to make up the difference.

I weight train 4 times a week have a boring desk job.

Cardio roughly 2 30 min sessions a week.

The cardio probably needs to be upped. But aside from that what could you guys take from this to help me achieve my goals. currently 15% bf i really wanna be 10% before christmas
 
i dont really have the time to count anything on the cals your burning every day...
but 500 cals - a day from your daily need, that is 3500 cals - a week.
that would be half kg a week, and thats about as much u should loose a week whitout having a big risk of loosing muscle.

so as long as youre under 500 cals...keep going bro
 
Every now and then mix it up so your high carb day has lower calories and your low carb days have higher calories.


What sort of cardio are you doing?
 
Cardio wise cross trainer i aim to burn 400 cals on the thing in 22 mins.
So on my high carb days im having roughly 289grams of carbs 300grams protein and 42grams of fat. 2800 cals.

What do you mean by high carb days having lower cals and vice verser would i sacrifice the fat for that?

Because if im having less cals on a high carb day then its gonna be more cals lol im confused.

But the help is much apreciated especially for my goals. Im studying to be a personal trainer and my idea is that if i have a good body im gonna get more clients that way its a sort of advertising youself thing.





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Cardio wise cross trainer i aim to burn 400 cals on the thing in 22 mins.

So on my high carb days im having roughly 289grams of carbs 300grams protein and 42grams of fat. 2800 cals.

Don't drop the fat, drop a wee bit of the protein and cut your carbs back to between 200-250 g.

What do you mean by high carb days having lower cals and vice verser would i sacrifice the fat for that?

Because if im having less cals on a high carb day then its gonna be more cals lol im confused.

No, if you have less cals you don't eat as much of something.On low carb days eat more protein, more fat.

But the help is much apreciated especially for my goals. Im studying to be a personal trainer and my idea is that if i have a good body im gonna get more clients that way its a sort of advertising youself thing.





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Are you wearing a heart rate monitor when you are on the cross trainer?
 
Yes i wear a heart rate monitor that way it gives me a target to get to before i come off the cross trainer.
So my high days should still be less cals than im consuming at the moment how much would you drop the protein and are my low days ok.

Cheers for the heads up on the rice its been white so far lol
 
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