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how is your diet right now? from a quick scan it looks like your jumping from 2 different meal plans, one with high carbs and the other with relatively low carbs.
you mentioned carb cycling before and i am developing a new diet starting today with this concept, however i was thinking about manipulating my carbs over 3 days on a carb percentage basis: days 1: 100%, days 2: 50%, day 3: 0% keeping in mind the fats would moderately increase as the carbs decrease.
how is your diet right now? from a quick scan it looks like your jumping from 2 different meal plans, one with high carbs and the other with relatively low carbs.
you mentioned carb cycling before and i am developing a new diet starting today with this concept, however i was thinking about manipulating my carbs over 3 days on a carb percentage basis: days 1: 100%, days 2: 50%, day 3: 0% keeping in mind the fats would moderately increase as the carbs decrease.
i am currently in the offseason and bulking. so instead of following one method of high carbs for the duration i go one week super high carbs then the next week high fat low-mid carbs. i broke 290 last monday and i am sitting nice at 11.5%. that's not to shabby for me at all considering that prob about 2% of that is pure water. that's the unfortunate side of me being part water buffalo.
as for what you are looking at doing and what i do as i diet down for shows is an actual carb cycle. say you are guessing you will land at 200lbs in shape or that's your goal we would do this:
400g protein throughout.
2 days 400g carb
2days 200g carb
2days 100g carb
2 days 0 carb
repeat.
this method works by keeping the body from adapting to being in a cal restricted state. i eat a ton more than this and this is a template without going into full details but a reference on how i do it. i actually have my meals laid out for the show season in this log.
do you have an easy method for determining maintenance calories? ive read something to the extent of 13 x body weight.
i hate those math equations that are cookie cutter man. the best thing i could tell you to do is to start at between 2800-3k cals of mixed macros. if you arent gaining weight or losing weight then you have hit your required maintenance numbers. if you drop add 250 for a wk if you gain then drop 250. the hardest part for most people is consistency. most people dont have the drive or discipline to eat the exact same thing day in and day out for an extended period of time. 150-300g of carb and 400-450g of protein is about right for maintenance for a 200lb + guy
yesterday
quads/light hams
10 min step mill warmup
rumble roller work
leg extensions 45x60 60x60 75x60 120x20(20) 150x20 (20) 165x20(20) second number was done at the bottom 1/3 of the extension after full range was complete with no break
adductor ss 100x20ss 120x20ss 140x20ss 160x20ss 170x20ss
abductors 100x20 120x20 140x20 150x20 160x20
squats 135x20 225x20 315x12 315x12 315x10
machine leg press 250x20 275x20 300x20 330x20
static holds 1min/4
standing one leg leg curl 20x30 30x25 40x20 50x20 60x15 30x20
done for the day
daily menu:
meal 1
100g probiotic pro
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g probiotic pro
150g babyfood oats
meal 4
16 oz ground beef burgers with mustard and ketchup
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water
today:
hams/light quads
10 min stepmill warmup
rumble roller work
seated leg curls 75x30 90x25 105x20 120x20 150x18
lying leg curls 70x20 90x20 100x20 120x15 80x20
butt blast on hip machine 50x20 60x20 70x20 80x20
leg press heels high on platform 360x50 450x50 630x50
standing one leg curl ss 30x20ss 45x20ss 60x20ss 75x12ss 40x20ss
adductors 100x20 120x20 140x20 150x20 160x20
done for the day
daily menu:
meal 1
100g probiotic pro
150g baby food oats
meal 2
16oz steak
2 tbl spn coconut oil
meal 3 (post workout)
100g probiotic pro
150g babyfood oats
meal 4
16 oz ground beef burgers with mustard and ketchup
2 tbl spns coconut oil
meal 5
16oz chicken
2 tbl spns coconut oil
green veges
meal 6
16oz turkey
green veges.
meal 7
100g whey shake in water
today:
quads/light hams
10 min step mill warmup
rumble roller work
leg extensions 45x60 60x50 75x60
giant set day 4 exercises all back to back to back to back
leg press gs 370x20gs 450x15gs 640x12gs 730x10gs
one leg extensions gs 45x20gs 55x15gs 65x12gs 75x10gs
static holds gs 1min/gs 1min/gs 1min/gs 1min/gs
squats gs 135x20 225x15 315x12 405x10
seated leg curls 50x20 60x20 70x20 80x20 90x20 100x20
done for the day
meals
meal 1
12 whole eggs with cheese
2 cups hash brown potatoes
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4
16oz chicken breast
150g sweet potatoes
meal 5
16oz ground turkey
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g probiotic pro
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