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LearningStill
01-15-2015, 11:42 AM
Hi

Guys any feedback would be appreciated ill try to keep this simple :)

Stats:
- 181 cm
- 93 kg
- Bf 17-19%
- Goal: lose fat/maintain LBM
- TDEE:2738
- Caloric deficit: 2238

Diet/macros:

I workout 6 days a week

Friday (off): High carbs
Saturday: high carbs
Sunday:low carbs
Monday:low carbs
Tuesday: high carbs
Wednesday: high carbs
Thursday: low carbs

* cardio on low carbs day after workout

Macros(high carbs)
- 35% protein: 195 g
- 45% carbs: 250 g
- 20 % fats: 50 g

Macros (low carbs)
- 40% protein: 223 g
- 15% carbs: 85 g
- 45% fats: 111 g

Iam using fitnesspal to keep track of everything i eat.

Training:

- ive been following shortcut to shred program and just finished 6 weeks, enjoying it alot and seeing great strenght results even though am in a calorie deficit. Will do the same program again for 12 more weeks or until i see the results am looking for.

My questions are:

- should i just stick to the "normal" macros(35/35/30) without altering between high and low carb days?

- is it possible by focusing on weak body parts to make them grow while cutting? Ex: legs

- is cardio or HIIT necessary in a calorie deficit diet?

- for people who tried shortcut to shred while cutting*, do you recommend i continue using this program or should i go back to training one muscle per day? Your recommendations?

Thank you for reading, would really appreciate any sort of feedback

Didnotreadlol.jpeg

InItForFitness
01-15-2015, 11:49 AM
1. No need to alternate high/low carb days. Not getting better results doing it.

2. Your protein is WAY above necessary.
*Higher protein will not yield better results

3. Get on a REAL training program. The one you're following is terrible. (Also, you're not going to see a transformation like they advertise by following it)
*Pick something like Starting Strength, or AllPro's*

4. Don't use ratios to determine macronutrients
*Start over using the formula's provided in this thread ; http://forum.bodybuilding.com/showthread.php?t=156380183 *

InItForFitness
01-15-2015, 11:52 AM
In regards to your direct questions VVV



- should i just stick to the "normal" macros(35/35/30) without altering between high and low carb days?

Yes. Stick to normal macros daily.
However don't use pre-set ratios.


- is it possible by focusing on weak body parts to make them grow while cutting? Ex: legs

Highly unlikely to develop quality amounts of mass during a cut.
Is it impossible? No, but it's very difficult and not likely to happen.


- is cardio or HIIT necessary in a calorie deficit diet?

No, and I'd suggest focusing on creating your deficit VIA diet alone at first, then use cardio as a tool to continue weight loss later once you've stalled and don't wish to cut further calories from food.


- for people who tried shortcut to shred while cutting*, do you recommend i continue using this program or should i go back to training one muscle per day? Your recommendations?

Already covered this topic.
Ditch the program, it sucks.

JKing1890
01-15-2015, 12:08 PM
1. No need to alternate high/low carb days. Not getting better results doing it.

2. Your protein is WAY above necessary.
*Higher protein will not yield better results

3. Get on a REAL training program. The one you're following is terrible. (Also, you're not going to see a transformation like they advertise by following it)
*Pick something like Starting Strength, or AllPro's*

4. Don't use ratios to determine macronutrients
*Start over using the formula's provided in this thread

Do you have links for those training programs by any chance?

gbullock32
01-15-2015, 12:12 PM
Do you have links for those training programs by any chance?Here you go-

Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showthread.php?t=156380183
http://forum.bodybuilding.com/showthread.php?t=136691851
http://forum.bodybuilding.com/showthread.php?t=129523333
http://forum.bodybuilding.com/showthread.php?t=123915821

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be-

Starting Strength - http://startingstrength.com/

BabyLover's Starting Strength - http://forum.bodybuilding.com/showthread.php?t=135564721

AllPro's Beginner Routine - http://forum.bodybuilding.com/showthread.php?t=4195843

StrongLifts 5x5 - http://stronglifts.com/5x5/

IceCream Fitness 5x5 - http://forum.bodybuilding.com/showthread.php?t=148036063

Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631

Coolcicada's Push/Pull/Legs - http://forum.bodybuilding.com/showthread.php?t=149807833

Read into those and pick the one you like best.

SUPPLEMENTS

Are just that and nothing more, you do not need them, and most are either useless or a waste of money. If you really want to take them there are a few that can be beneficial though.

Recommended-

Multivitamin- Useful for helping to fill in any holes in your diet- remember, it is there to compliment what you get from food, not replace it.

Fish Oil- Great for getting in essential fats that most do not from whole food unless eating fish fairly often.

Creatine Monohydrate- Cheapest form of creatine and the most proven/studied. 3-5 grams a day, taken at any time with any liquid is all it takes and you do not need to load or cycle nor do you need to take it with sugar. Many types of creatine exist but just go with a plain mono- do not expect miracles though, creatine will barely have any noticeable effect, it may give you an extra rep or 2 but that is about it.

Bloating with creatine is actually very minimal, if it occurs at all, and usually only happens to those who load it (which is not needed). Creatine works by saturation, pulling water into the muscles and providing more endurance: think of it like putting an extra gallon of capacity on your car's gas tank, it doesn't directly improve performance, but allows for more distance to be covered. This is essentially (in very simplified terms) what creatine will do, it will let you go just a little further.

Optional-

Protein- Not needed really, it is just a powdered food (usually derived from either a milk, plant, beef, or egg protein) that can be used to reach your minimum protein needs if you cannot do so with whole foods. Do not get caught up with what type to get, a standard whey will be the cheapest and will be just fine. Only take as much as is needed to reach protein needs for the day.

BCAA Products- BCAA (Branch Chain Amino Acids) are said to prevent muscle breakdown and aid in recovery- this is true but you know what already has BCAAs in it? Food, any source of protein has and is comprised of branch chain amino acids. Assuming you reach protein sufficiency in your day a BCAA supplement would do nothing to aid you.

BCAA supplements may be beneficial if you take pre/intra workout only if you train in a fasted state, or taken between meals if you go 4-6 hours without food. If you do not fit either of those categories they are not needed at all, save the money.

Not needed-

Fat Burners- They do not burn fat and barely do anything in regards to losing fat. Most will only suppress appetite and provide energy. Save your money, work on diet and training first, skip fat burners entirely or save them as an option for the final part of a cut, when you need an energy boost.

CLA- Borderline useless unless you are obese, do not waste the money.

Pre-Workout- They provide energy and endurance boosts, which may be useful if you need it but hold off until you have training and nutrition experience before looking into these. Some people respond poorly to certain stimulants so if taking a pre-workout always follow the directions and dosing instructions.

Pretty much any other supplements are not worth going into, do research first, buy later or never; most will do so little in regards to actual results that your money is best saved for something useful, like a food scale.

InItForFitness
01-15-2015, 12:13 PM
Do you have links for those training programs by any chance?

Starting Strength, if you want the entire outline, book, etc. is purchase online VIA the website.
However, I'm sure through the magic of Google, you can find the workout outline somewhere.

AllPro's can be found in the 'Workout Programs' section of the forum.

LearningStill
01-15-2015, 12:18 PM
Thank you so much for the taking the time to reply, really appreciate it.

Will change my training program and stick to something i enjoy the most and will do more research on the macros

LearningStill
01-15-2015, 12:24 PM
Just one more question, what are your thoughts on working out a muscle twice per week? During a cut

InItForFitness
01-15-2015, 12:26 PM
Just one more question, what are your thoughts on working out a muscle twice per week? During a cut

If you can recover properly, go for it.

Like stated though, you should not be following a program you designed yourself, or something found in 'Muslce & Fitness'.
Read through the programs I outlined and pick one of those.

JKing1890
01-15-2015, 12:36 PM
Starting Strength, if you want the entire outline, book, etc. is purchase online VIA the website.
However, I'm sure through the magic of Google, you can find the workout outline somewhere.

AllPro's can be found in the 'Workout Programs' section of the forum.

AllPro's is pretty much what I was doing the past 2 weeks, so at least I was on the right path, thanks man!

InItForFitness
01-15-2015, 01:13 PM
AllPro's is pretty much what I was doing the past 2 weeks, so at least I was on the right path, thanks man!

Happy to help.
Best of luck to you brotha.