|
So I read stuff on some body building sites and I made a food plan for me. It's based on the concept of carbs cycling. The week days are divided in high carb days, middle and low carb. The fat and protein intake is the same in all days (around 25-30 grams of fat and 130 grams of protein, maybe more if I feel it's not enough, up t0 160 grams most likely). The high carbs day has 180 grams, the middle 120 grams and the low has 60 grams. I will do this food plan for around 6 weeks. High days has arond 1500 calories, the middle day 1200 and the low is 900 calories. I will eat five times per day. The week will have three low days and two high and middle days. I will do exercises on the two high days and in one of the middle days.
Here's an image from two days ago. I think I now have like 20-22 % body fat and I want to make it to 15 %.
I hid it in a spoiler and in a clickable link because when I tried to put it as an image it messed the browser. It's too big I guess.
+ Show Spoiler +
Supplements... I don't think I will use stuff like ephedrine and amphetamines. Maybe l-carnitine as I have not taken any for years and it should have some effect.
Training. That's the tough part. I can't do muai thai properly, I can't sprint, I can't jog. For cardio I can do rope jumping. The weights training will also be limited for some time. I hurt my right shoulder last week and I want to rest it.
Health. I will go see a surgeon and do an examination of my hip joint. This is ridiculous, 6 months since I had my injury and I still feel some pain. I've seen three different doctors already and the lack of results disturbs me. This one I will next see is said to be some international specialist and an excellent surgeon if it comes to surgery.
Alright, see you and gl hf!
|
Based on your picture I highly doubt you have 20-22% BF. I would estimate somewhere in the 14-16% range.
But dude, you don't want to be on 1200 average calories. That is extremely low. Like fuck up your metabolism low. You will certainly lose weight initially if you make a drop that big. But at calorie intakes that low your body will do everything possible to prevent weight loss. After just a few weeks you will stop losing weight and when you decide you don't want to live on the equivalent of 1.5 meals a day, your weight will sky rocket up and you will put on more body fat than you had before. Furthermore, the next time you try lose weight it will be even more difficult.
Just by looking at your picture I would guess that even 1500 is too low for your lowest day.
What is your current weight and height? With that information I can give you better recommendations.
I don't know how many calories you are currently in taking. But you don't want to reduce your calories more aggressively than about 300-500(max). That would mean if your current calories are 2200, your lowest day would be ~1700, your middle ~1900 and your high ~2100. You can then manipulate your carb intake around those figures.
If I were you, I wouldn't even bother with carb cycling. I would just calculate your current maintenance calories, based on your height and weight + activity factors. Then cut the calories around 300. Do that for about 4 weeks, logging your weight morning and plot the trend. When you hit a plateau you can continue to reduce calories by 150-300 each time. If you really want to do carb cyling, there's nothing wrong with that. It's just more complicated to calculate your macro's everyday. And considering you're not on a super strict training regimen due to injuries and whatever else, it's not really necessary.
Anyway, if you want more advice let me know.
TLDR; you are drastically over estimating your body fat percentage. DO NOT drop your calories to 900, it will fuck you up in the long run.
|
just cut out snacks and keep training. don't need to obsess over the details.
|
PandaTank, your input is awesome.
I am now 75 kg and 174 cm tall.
I know all the things you typed about slowing metabolism down and stopping losing weight after a while. As a defense of my plan I can type that I need that plan for a few weeks, just to drop to around 70 kg. I don't think I am fundamentally wrong with my ideas but you post really made me rethink my strategy.
I should state my long term plan. It is to fluctuate around 70 kg and 12-13% body fat and just train muay thai with some weights sprinkled in. Nothing too extreme like two times a day sessions but more like 2 muay thai sessions in a week with 2 times hitting the gym.
I calculated that my calorie intake to maintain weight should be around 2400. So I decided to cut them significantly. I now realize it might be too drastic though. Will try for two weeks at least then see how it goes.
Again, you are an awesome guy. Thank you!
|
Totally agree with pandatank. Unless you are cutting for an immediate need (I.e. Weigh in of some sort), that is just an unrealistic plan. It's much better to pick a moderate but thoughtful approach which you can healthily implement in the long term.
Also- no way 20-22% BF, unless your legs are obese :p
|
I don't think its possible to eat 130/180 protein/carb on 1800 calories...
|
Alright, you've convinced me. I did a calories calculations after entering my data (30 year old male, 75 kg, 174 cm, 3 times / week training, 18% body fat), it showed I need 2335 calories for maintaining weight and 1868 calories for losing fat. So that's my new daily goal. When I hit a plateau I will drop it another 300 calories per day.
Any recommendations on the fat : protein : carbs ratio? I think I should go with around 40 grams fat, at least 140 grams protein and the rest goes to carbs. That makes 360 fat calories, 560 protein calories and around 900 calories for carbs. Is that fine?
On June 14 2014 02:13 tili wrote:
Also- no way 20-22% BF, unless your legs are obese :p
Actually my legs are the leanest part of my body. I used to do a ton of squatting and leg presses and dead lifts, so my legs are fine. 
|
|
|
|
|
|
EPT
