Leaning Out

[musclemadmania]

I am currently weighing in at 96.2kg and wanting to lean out abit, i play football(soccer) so i dnt want to get too big tht itll affect my abilities however i like the size i am bt jst wanting to get rid of a bit of fat, ive tried cutting the carbs constantly and lost too muc too quickly, i dont wanna lose the muscle, is there any chance that someone can write me out a carb cycling diet? i knw its alot to ask and if nt thenayhelp wud be appreciated! thankyou

 

[Miss Muscle]

Nobody here will do that. Post an example of your typical daily diet and we will look at it and tweak it here and there for you.

Also put up all your stats. Height, age, how long you've been training, weight, etc.

You can also search and find a ton of carb cycling diets. But we'd rather tweak your current diet instead.

 

[musclemadmania]

8am
4 wheetabix with milk
banana
Protein shake

10am
Chicken Baguette
Apple

12pm
Jacket Potato with Tuna and Mayo

12.30pm
Training with Protein Shake

2pm
Brown Rice and Tuna

4pm
Chicken Pasta

6pm
Salmon Fillet
Mixed Roast Veg (including Potatoes)

8pm
Tuna Wrap x2
Banana

10pm Protein Shake
Cottage Cheese
Handful of Peanuts

Calories ranges from 4200-4500

Age 22 Training over 2 years
Height 186cm
Weight 96.2kg

Current Training is everyday split routine
Currently considering Full Body Workouts?

 

[Miss Muscle]

Well....you are obviously taking in too many calories to lose weight so drop the cals.

I'd add some healthy fats into the diet....fish oils, Udo's, nuts, nut butters, avocados, etc. And you need vegetables....many. Vegetables literally help transport nutrients around the body.

With the amount of protein you are intaking I think when you drop the fat you are losing minimal muscle. I think you think you are losing more than you really are.

It's a pretty good plan....just cut out some cals. I suggest you drop fruit and dairy if you hold onto water easily.

And of course you will need to add some cardio.

So instead of cutting out carbohydrates which will cause you to lose weight quickly.....but mostly water weight....just cut overall calories instead. That way you will lose fat slowly.

So...
1) cut calories....500-1000
2) more veggies and healthy fats
3) keep protein high and keep working out as hard and heavy as you can
4) put in some cardio if you haven't already

At this point in time there is no need to drop carbs or carb cycle. You can lose weight just fine by cutting calories without dropping carbs drastically.

 

[musclemadmania]

thankyou miss muscle ur a true superstar, ill give it ago thankyou