Printable View
Right now I am 175 and 8 % body fat.. i am eating about 3000 calories a day with 250 g prot, 300 or so carbs, and about 80 g fat a day.. When I start to lower calories, should i just lower carbs??? and also, do i need to do the carb up days this early?? thanx..
yes, lower the carbs a small amount and continue to lower weekly. i would lower the fat intake slightly as well. protein foods create greater thermogenesis. also, make sure you eat mostly whole foods and limit shakes. when i prepare for a show ill take 1 shake per day PWO until about 15 days out. then shakes are cut out completely. drop dairy foods from the diet as well. i do this about 6 weeks out yet i know guys who avoid dairy 12 weeks from competiton. make sure to supplement calcium when you do this. cheat days are up to you. i did 1 every 10 days but i think people should have them as needed. its hard keeping energy levels high after being in a calorie deficit for so long. if you can step on stage at 160 lbs in competiton shape, you did a very good job. drop cals slowly to hold on to as much muscle as you can.