…What’s your BF %?
If you’re above the high teens (like 18%) or more, I would suggest low carbing it and doing a 15% less than maintenance cut. Recalculate maintenance weekly (excel helps for this if you plug everything into a spreadsheet, then all you’d have to do is change your lean mass and or BF %).
If you’re in from about 11-18% BF give or take a few points, I would do a carb cycle with only one high carb day per week and two moderate. The remaining 4 days would be low. (the number of high carb days can be manipulated of course, more if you are closer to the low end of the range)
IMO if single digit, the shit hits the fan. Carbs are okay, but the majority of your calorie deficit will need to be about the same, but you’ll need to increase your calorie deficit from exercise, like more NEPA, steady state, and heavy lifting and springing [sic], but you will burn out fast by doing this, so be careful.[/quote]
Thanks for the response, BulletproofTiger. I should have mentioned this stuff in my first post, I suppose.
Right now I’m down to about 223.5 from 240 just five weeks ago.[/quote]Great work.
[quote]I estimate my bodyfat percentage at somewhere between 17% and 20% (based on a lean body mass between 180 and 185)…
What I did then is what I described above. Basically determining bodyfat in pounds, calculating the max number of calories I could burn per day, and actually going lower than that. I justified this by concurrently finishing off my stash of MAG-10 Legacy Edition. This lasted me the full five weeks.
I extrapolate from your post that you would recommend treating the diet and cheat days together as a whole (for the week), but keeping the diet days above the absolute minimum calorie intake, and including one high carb day and two medium carb days. Is that correct?[/quote]
Correct. At your current BF % I would have up to 3 days per week with carbs and 4 days ketogenic (<30 gr). I’d place the majority of the carbs on your 2 medium carb days before the workout and some in the morning if you handle carbs well (don’t get too sluggish… also choose wisely things that digest well for you, i.e. I have a hard time with corn, beans and bell peppers, but they may be just fine for you). As for the high carb day, I’d place it not consecutive to a medium carb day (bracketed by two low carb days). As far as how many grams to take, I’d start relatively low, like 80-100 pre-workout and 80-100 in the morning, and the rest of your meals being P+F. Consider receptormax, or cinnamon + 4-hydroxyisoleucone prior to these meals. You may consider this a medium carb day (as it’s only max of 230 grams of carbs), but this is since you are on the high end of the spectrum that I listed for even considering carb cycling. Once you get lower you can add another couple of carb meals to the high carb day. For now, I would wait until the second week’s high day to really have what I would consider a cheat day as you describe it, and I would bump the cals a lot mostly from carbs.
Also consider MCTs/coconut oil post workout. I do fried chicken breast + broccoli in about 20 grams of coconut oil. If you haven’t already, read up on Dr. Lowery/Shugart’s recetn article: http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/seven_things_you_need_to_know_about_fats Bill Roberts has also posted about the use of MCTs post workout here: [quote]I didn’t mean to suggest that increase in calories caused the increase in ;ost-exercise muscle protein synthesis: actually I don’t consider the latter a reliable indicator of anything and never worry about it.
With regard to the personal coconut oil usage, it is just me thinking in terms of: I don’t want more carbs at that time, and protein-only would be rather short of ongoing energy consumption, while adding the coconut oil would provide fatty acids quickly available for energy, which cannot hurt in terms of longer term results and might help.[/quote] http://tnation.tmuscle.com/free_online_forum/diet_performance_nutrition_supplements/post_workout_fat
One more thing, on the high carb day, I would recommend placing it on day that you can hit the gym more than once (I like 3 times). I would make it a day with a lot of intense stuff like a leg day with HIIT and or sprinting in a separate session, but this is optional.