Diet Revision - critique

[ziigz]

Carb cycling diet - please comment

Hey Jamy and guys. So I've been dieting for some time now and I started at 250 lbs, now down to around 209 or so. I have made some modifications to my diet over the past several months and I think it would be a good idea to get it critiqued so I can lose the last 20 or so lbs in a time efficient manner. I am also wondering whether I need to cut down on my carbs and whether I should try carb cycling? I already have a refeed day once a week on sunday.

First, my stats:

Height: 6'0
Weight: 209 (approx)
BF: 21 - 24%
Lean mass: 160 - 165 (approx)
fat weight: 40 lbs (approx)

BMR: 1937 (approx)
TDEE using 1.55 factor: 3003

Diet: (details below)

Total Calories/Fat/Carbs/Protein

Rest days: 2212/71/140/247
29% Fat / 23% carbs / 45% protein

Workout Days: 2498/60/180/302
22% fat / 27% carbs / 48% protein

Exercise:

M: Chest/Tris
W: Back/Bis
F: Shoulders/Legs

PWO cardio:

LI: 30 mins
HIIT: 20 mins (1 min HI, 2 mins LI)

I alternate between LI cardio and HIIT every workout.

Diet details:

Rest Days:

Although I combined the casein shake into one row, I actually have 1.5 servings after the morning snack sandwich and 2 servings before bed.

Workout Days:

The plain white bagel I eat PWO with the Whey shake. Also, the casein shake, although I combined it into one row, I actually have 1.5 servings after my morning snack and 2 servings before bed.

 

[ziigz]

By the way, I eat breakfast at 8am, morning snack at 10 - 10:30 am, casein shake at 12:30pm, lunch at 3 - 3:30pm.

On days that I lift:

Lift at 5 - 5:30 for 45 mins then cardio.
PWO meal at around 7:30 when I get home.
'afternoon snack' an hour later at 8:30 or so
dinner (casein shake) before bed at around 10 - 10:30.

On rest days:
'afternoon snack' at around 7 - 7:30.
dinner (casein shake) before bed at around 10 - 10:30.

 

[ziigz]

ok, so I did some research and I think I want to try to carb cycle to lose the rest of this weight. What kind of split do you think is optimal? I see a lot of people doing a low/med/high day, others do 2 lows and 1 high? Also, what does the ideal macro breakdown for the low/high day look like? It seems that for the low day, I should probably go 50g carbs? Jamy, I also learned from you to have a whole white bagel PWO.. I'm guessing I shouldn't do this on the low carb days? On the high days, can I get my carbs from a bagel or do I have to go for a complex carb?

 

[Welter]

Ok a few comments.

I dont like the mayo, either use mustard or if you cant stomach mustard use fat free mayo or fat free miracle whip. Would prefer mustard though.

PWO you dont need the bagel and whey, choose one or the other.

Also, whats your dinner? It looks like its casein shake? If it is, eat real food for dinner and use the casein just before bed.

Lastly, there are dozens of ways to do carb cycling. Its a matter of trying different methods and see what works.

During my bulk i did 4 very low, 2 medium 1 high. I didnt really alter that based on my workout. During my cut, the plan is to do my high day when doing legs, medium days when doing chest and back, low days when doing shoulders, arms, abs and off day.

There are literally dozens of variations, pick one, try it and see if you like the way you feel and the progress your making.

I havent worked out my macros yet but will be doing that shortly, still doing keto for a few more days.

 

[ziigz]

Ok a few comments.

I dont like the mayo, either use mustard or if you cant stomach mustard use fat free mayo or fat free miracle whip. Would prefer mustard though.

PWO you dont need the bagel and whey, choose one or the other.

Also, whats your dinner? It looks like its casein shake? If it is, eat real food for dinner and use the casein just before bed.

Lastly, there are dozens of ways to do carb cycling. Its a matter of trying different methods and see what works.

During my bulk i did 4 very low, 2 medium 1 high. I didnt really alter that based on my workout. During my cut, the plan is to do my high day when doing legs, medium days when doing chest and back, low days when doing shoulders, arms, abs and off day.

There are literally dozens of variations, pick one, try it and see if you like the way you feel and the progress your making.

I havent worked out my macros yet but will be doing that shortly, still doing keto for a few more days.

Hey Welter. Thanks for the feedback!

the PWO bagel with whey I learned from Jamy. Also, I use the light mayo to up my daily fats. Especially now that I want to lower my carb intake, I have to increase fat and the mayo has unsaturated fats. I don't know how else to get to around 2200 cals. For dinner, I have the can of tuna with mayo. The casein is a before bed shake.

I know that there are a lot of ways to carb cycle.. I was hoping someone could recommend one for me, because I'm a bit overwhelmed by all the choices.

 

[Welter]

Hey Welter. Thanks for the feedback!

the PWO bagel with whey I learned from Jamy. Also, I use the light mayo to up my daily fats. Especially now that I want to lower my carb intake, I have to increase fat and the mayo has unsaturated fats. I don't know how else to get to around 2200 cals. For dinner, I have the can of tuna with mayo. The casein is a before bed shake.

I know that there are a lot of ways to carb cycle.. I was hoping someone could recommend one for me, because I'm a bit overwhelmed by all the choices.

Generally when cutting you want to try and eliminate fats and carbs together.

Fat+Protein = good
Pro+Carb = good
Carb+fat = bad

look at Jamy's sticky and pay close attention to the food choices. Also the macro thread. They show good fats, good carbs, good proteins

 

[3J]

i like the comments welt made...

though i think the pwo bagel will be ok... at this point it should be 1/2 a bagel...

so u do 30min cardio 3 times a week??

 

[ziigz]

i like the comments welt made...

though i think the pwo bagel will be ok... at this point it should be 1/2 a bagel...

so u do 30min cardio 3 times a week??

Yes, I do cardio PWO and I alternate between HIIT and LI. On the days I do HIIT, it's 20 mins. On the days I do LI, I go for 30 mins.

Yeah, sometime between when I had you critique my diet and now, I added the mayo into my sandwiches and added some more carbs. I did this because I started working again in an office (as an engineer ) and I had to come up with an efficient way to make and pack lunches with me. But I guess I forgot about not mixing carbs and fat in the same meal.. gah.

Jamy, can you possibly suggest the number of calories and macros I should try to plan for a cutting carb cycle diet? Should I go with a low/medium/high carb day? 50g/100g/150g carbs? How much fats should I aim for? Should I decrease protein on high carb days because the protein absorption should be much better with the increased carbs? Thanks!

 

[3J]

Yes, I do cardio PWO and I alternate between HIIT and LI. On the days I do HIIT, it's 20 mins. On the days I do LI, I go for 30 mins.

Yeah, sometime between when I had you critique my diet and now, I added the mayo into my sandwiches and added some more carbs. I did this because I started working again in an office (as an engineer ) and I had to come up with an efficient way to make and pack lunches with me. But I guess I forgot about not mixing carbs and fat in the same meal.. gah.

Jamy, can you possibly suggest the number of calories and macros I should try to plan for a cutting carb cycle diet? Should I go with a low/medium/high carb day? 50g/100g/150g carbs? How much fats should I aim for? Should I decrease protein on high carb days because the protein absorption should be much better with the increased carbs? Thanks!

ur diet isn't the true issue here... ur only in the gym 3 times a day.. u can do more cardio and lose that weight..


as for carb cycling... u exchange carbs for fats..

on low carb days u up your fats, on high carb days u lower ur fats.. ur protein stays constant..

example..

3000 calories.. high carb day

300g protien
300g carb
66g fats


low carb day

300g protein
50g carbs
177g fats



i would stay at the same calorie intake.. up my cardio.. and work into the carb cycle for that range..

look at ur macros right now.. for every 2g of carbs u drop 1 g of fats should go up.. roughly (that's not exact.. 2g carbs equals 8 calories, 1g fat is 9, it would be a bit lob sided)..

work through it

 

[ziigz]

ur diet isn't the true issue here... ur only in the gym 3 times a day.. u can do more cardio and lose that weight..


as for carb cycling... u exchange carbs for fats..

on low carb days u up your fats, on high carb days u lower ur fats.. ur protein stays constant..

example..

3000 calories.. high carb day

300g protien
300g carb
66g fats


low carb day

300g protein
50g carbs
177g fats



i would stay at the same calorie intake.. up my cardio.. and work into the carb cycle for that range..

look at ur macros right now.. for every 2g of carbs u drop 1 g of fats should go up.. roughly (that's not exact.. 2g carbs equals 8 calories, 1g fat is 9, it would be a bit lob sided)..

work through it

I can do some AM cardio on the weekends? I go right now MWF to the gym.. if I threw in 45 mins of LI AM cardio on saturday or sunday, would that suffice? Also, do you do a medium carb day with your carb cycle?

And, does it make sense to do cardio on a high carb day? I also see some articles on carb cycling that say you want to adjust your caloric intake on high carb days vs low carb to match your activity level for that day. Finally, do the PWO carbs count towards your daily carb intake on low carb days? Thanks Jamy! I appreciate you putting up with me!

 

[Welter]

I can do some AM cardio on the weekends? I go right now MWF to the gym.. if I threw in 45 mins of LI AM cardio on saturday or sunday, would that suffice? Also, do you do a medium carb day with your carb cycle?

And, does it make sense to do cardio on a high carb day? I also see some articles on carb cycling that say you want to adjust your caloric intake on high carb days vs low carb to match your activity level for that day. Finally, do the PWO carbs count towards your daily carb intake on low carb days? Thanks Jamy! I appreciate you putting up with me!

Thats yet another version of carb cycling. They all work, the key is finding what works for you. And to answer your question. If your cutting and you have the opportunity to do more cardio, do it. I do cardio at least 6x a week, 2 weeks before vacation i do it 2x a day for 2 weeks.

 

[ziigz]

Ok, so I outlined a carb cycling diet below. Can you guys critique it for me?

I plan to cycle it this way

Mon - medium - chest/triceps - PWO cardio
Tues - high - back/biceps - pwo cardio?
wed - low - off
thurs - medium - shoulders - PWO cardio
fri - high - legs
sat - medium - AM cardio
sun - low - off

Low Day:

Medium Day:

High Day:

 

[3J]

u shouldn't be jumping from 1800 calories to 2300 calories... u should be sitting at about the caloric intake u'v been on for the last few months that u lost the weight on.. and then slowly pull away from that by adding cardio... what was ur caloricintake when u were losing all that weight?

 

[ziigz]

u shouldn't be jumping from 1800 calories to 2300 calories... u should be sitting at about the caloric intake u'v been on for the last few months that u lost the weight on.. and then slowly pull away from that by adding cardio... what was ur caloricintake when u were losing all that weight?

I was eating 2200 calories on off days and 2500 on workout days. The extra calories on the high days came from the PWO whey shake and bagel. I also had a once a week refeed day with 3200 calories or so and all carbs/protein.. no dietary fat. But Jamy, I thought it was good practice to adjust caloric intake for your activity level.

 

[3J]

I was eating 2200 calories on off days and 2500 on workout days. The extra calories on the high days came from the PWO whey shake and bagel. I also had a once a week refeed day with 3200 calories or so and all carbs/protein.. no dietary fat. But Jamy, I thought it was good practice to adjust caloric intake for your activity level.

i see.. that's for ur off days.. thats my bad...

any day that u workout the calories should be constant... on off days u should drop them..

i guess i had a brain fart.. lol

 

[ziigz]

i see.. that's for ur off days.. thats my bad...

any day that u workout the calories should be constant... on off days u should drop them..

i guess i had a brain fart.. lol

hah! Do you think my low carb day has too few calories? it is below my BMR.. maybe i should bump it up? Also, I guess I should set my medium carb day and high carb days to have the same calories? Those days fall on workout days, but I dont know if 2200-2300 calories are enough.

 

[3J]

hah! Do you think my low carb day has too few calories? it is below my BMR.. maybe i should bump it up? Also, I guess I should set my medium carb day and high carb days to have the same calories? Those days fall on workout days, but I dont know if 2200-2300 calories are enough.

ur on the right track buddy... work up those calories on both ur off days and ur on days.. u know what to do...

 

[ziigz]

Hey Jamy and all. What do you think of this:

Carb cycling diet:

Mon - medium - chest/triceps - PWO cardio
Tues - high - back/biceps - pwo cardio?
wed - low - off
thurs - medium - shoulders - PWO cardio
fri - high - legs
sat - medium - AM cardio
sun - low - off

Low - days off - Sunday and Wednesday

Medium - Monday and thursday

High - Tuesday and Friday

Saturday - medium - TBD

Btw, does PWO cardio make sense on high carb days?

 

[3J]

Hey Jamy and all. What do you think of this:

Carb cycling diet:

Mon - medium - chest/triceps - PWO cardio
Tues - high - back/biceps - pwo cardio?
wed - low - off
thurs - medium - shoulders - PWO cardio
fri - high - legs
sat - medium - AM cardio
sun - low - off

Low - days off - Sunday and Wednesday

Medium - Monday and thursday

High - Tuesday and Friday

Saturday - medium - TBD

Btw, does PWO cardio make sense on high carb days?

i usually dont do cardio on leg days.. unless im trying to cut hard.... but most the time on my cuts i dont do cardio on leg days... if u can do cardio after ur leg day... ur having a shitty leg day

 

[3J]

so yea.. not a fan of rye bread.. or ww pasta...

u like red potatoes??? throw a small red potatoe.. shouldn't be anything more then 5-6oz.. in the microwave for 4-5 min... chop it up.. add a little mr dash (i use soy sauce every once in a while)... amazingly good...