my diet, need a little help

[wert]

hi!

what do you guys think about my diet plan.

i´m 175cm 82kg and bf 16-18%

training 5 times a week, cardio every morning and after workout about 30min.

day 1 (training):150g carbs, 220g protein, 20g fat
day 2 (training): 100g carbs, 245g protein, 20g fat
day 3 (off): 50g carbs, 280g protein, 25g fat
day 4 (training): 125g carbs, 230g protein, 20g fat
day 5 (training): 200g carbs, 180g protein, 15g fat
day 6 (training): 125g carbs, 230g protein, 20g fat
day 7 (off): 50g carbs, 280g protein, 25f fat

repeat

i eat: broccoli, rice, chicken, egg whites, Whey and egg pro, oatmeal, dextrose, fish oil.

what do you think so far?

[Maximum6]

you're around 1400-1700 calories

you dont' necessarily have to put your lowest carb day on your off days...but what you're doing will work too...

i would just suggest not doing cardio or not that much.....since you're eating pretty low calories already...

[Intensity]

Welcome to the board wert!

It depends... what is the objective of that diet plan? I think that it's the first question we must ask...

Mo

[ntrllftr]

intensity said:

Welcome to the board wert!

It depends... what is the objective of that diet plan? I think that it's the first question we must ask...

Mo

I second that statement.

[Maximum6]

looks like getting cut and doing carb cycling ;D

[RUBICON19]

Looks good. Just tweak as need be..

[wert]

my goal is to reduce my body fat to 8-10% or lower, but don´t lose muscles ;-)

i´m in week 3 and feeling well, ok a little weak here and there

now i will do cardio only 4 times a week and see how it works

[masterschamp]

Try dropping the post workout cardio

[RUBICON19]

masterschamp said:

Try dropping the post workout cardio

Good call. I second that..

[wert]

Thank you guys for the help, i appreciate it!


wert

[TaPo31]

My opinion is actually that your calories are actually a bit too low. I am afraid that as you progress and then hit a plateau, you won't be able to reduce calories any further or add in any more cardio without a great risk of losing muscle mass. Just my thoughts, however.

Taylor

[Intensity]

Wert,

With what you said about your objective, i think that your plan seems good! I think that you should try to lose between 0,5 and 1,5 lbs per week, that way you wont lose a lot of muscle! So my advice with that is to make an average of your weekly carbs and proteins. When you hit a plateau reduce the amount of carbs by maybe 10g a day (you will need to experiment it)... and if you lose to much weight, just add approx 10-20g of protein a day for the fallowing week. (And continu to calculate your average every week!) As far as Fat... keep them between 20 and 35... it's not a "fits all" number, but it could be a great number to begin with!

PS: I would also skip the post workout cardio session! Also, dont forget to log your training stats to be sure that your keep your intensity level as high as usual even during the diet!

Keep us up dated!

Good luck

Mo

[Maximum6]

whenever i do cardio..i feel smaller ...

same feeling when i don't get a drink of water...every 5-10minute....always so thirsty.. ;D

in my avatar..you can see me with my water bottle in my Alg./trig. class...i believe i have 2 more in my backpack and 3 more in the locker ....

[wert]

@ Intensity and TaPo31

thanks a lot for the help!

my weight is now 80kg- lost a bit water and fat.

training is the same- heavy and intensity
but now i only do cardio 3 times a week. on day 1, day 4 and on day 6. 20-30min on the bike.

this week i try to keep my carbs not lower than 100g/day.
next week i will go down maybe to 70g/day

70g, 100g, 125g, 200g, 150g


i kepp you up dated ;-)