You may be like me. I do not do well on low carb diets at all. As a matter of fact when I have attempted T-dawg-esque type dieting in the past my fat loss came to a stand still. This is what works for me. By the way I am 23 - 236lbs - BF% I am guessing now to be in the 15% range.
Alot of people won’t flow with this but it works for me
3500-4000 Calories Daily (workout days)
300 - 450 carbs depending on my workout day
- Below 300 on non workout days
Typically this huge amount (well 252 of them)of carbs is taken in during my workout and afterwards. I got a sweet deal on ABB XXL Drinks. Again thats made for hard gainers but for some reason it’s helping burn of my belly. I only use that during the heavy days
Otherwise I either use SURGE or ABB’s MASS recovery also this may be weird and not exactly what other people do but I always bring a cup of applesauce with me and chug it mid work out.
Of course besides the drinks and apple sauce all other carbs are HEALTHY.
250 - 300 protein
- below 250 on non workout days
All my protein comes from 95% lean chop meat - Chicken Breast or canned chicken. Except of course for the previously mentioned drinks.
50 - 60g fat
- mainly from flax oil/olive oil used in cooking or salads.
I am not a super accurate calorie counter type person as you can tell. I am just not good at it.
*Typically I will have one GROW! shake per day. Never more than that. And if I don’t have GROW! as an MRP available - I just plain don’t have an MRP that day.
It’s all solid food for me.
My workout has mellowed out and finally fallen into an actual routine (it’s about time!).
Monday - Heavy
Side Bends with Dumbbell -5x5
Decline Sit ups - 3x10
-Box (ok so it’s a milk crate) Squat
Tuesday - Medium
Side Bends with Dumbbell-5x5
Roman Chair Leg Lifts-3x10
-Power Clean to Overhead Press
-Supinated Pull Ups - Sometimes I’ll throw on a set of ankle weights (3-10lbs range) since I am nowhere near being able to use any substantial amount to make pull ups even more challenging.
Friday - Light
Decline Situps- 3x10
Roman Chair Leg Lifts- 3x10
(sometimes I’ll stick a medicine ball between my ankles and pull it up as I do leg lifts)
-Sup Pull Ups
-Zercher Good Mornings
-Push Ups - only one or two sets though never get near failure - this is mainly just to keep my shoulders loose.
If you notice I am not deadlifting. There’s a reason behind that - if you want to know why pm me and I’ll explain.
Also be sure to check out articles on shoulder health! CoolcolJ gave me great ideas on keeping shoulders in tip top shape look for my old post titled “overhead pressing help”.
I didn’t include any set or rep ranges for the main movements because I feel compound movements are very tempermental and effect each person differently. Make up your own sets and rep ranges read CT’s article “money movements” or something like that. I
forget the exact name since I just lost
all my bookmarks…grrr. stupid aol.
Obviously though be reasonable when using compounds they are killers!
Anyway this is what has been working for me. I am going to take a before and after pic. I’ll post it in 3 months or so (hopefully I’ll be posting my 240 overhead press pic as well!!).
I have been burning fat and building alot of muscle. This is mainly becuase I never really trained my upper back before. So I guess you can say it’s newbie gains.
“Bigger engines burn more gas”
Also of course you must adjust your diet as you gain/lose muscle! I am getting stronger AND losing fat by doing this program and diet. This won’t make you get down to like obscenely low bf% but I like keeping things real and manageable anyway. And this will definetly get me down in the 11% - 12% range.
The only supp I may use other than protein powder may be creatine in a month or so. I have bottles of MIT, MAG10 and Masterdrol but I want to see what I am capable of on my own right now. The fun stuff will come later =)
Hope I gave you some new ideas.