I’ve been experiencing a ton of strength gains, but I want to start dropping some fat to get down to a more comfortable weight class for BJJ. Currently I am 5’ 10’’, 210 lbs at about 15% BF. Hypertrophy isn’t a high priority-my goal is to get my weight down while still maintaining strength and conditioning.
I’m currently looking at carb cycling on my “off” days to increase fat loss. Currently I run a 3x (MWF) a week full body split of 5/3/1 in the AM, and then do BJJ at night M-F. Saturday I do a long run for conditioning, and also usually have a cheat meal that night.
My current diet is 3 meals a day of 75 g carbs (oats, brown rice, or sweet potatoes), 50 g protein (eggs, chicken, steak or fish) and then either fruit or veggies to get me to 750 calories. I also have a snack (30 g protein, 50 g carbs) of plain greek yogurt and granola before my BJJ class. After every workout, I drink a protein shake with 25 g protein on my way home. It adds up to roughly 3000 calories a day. Before my AM workout, I eat an apple just to get something in my stomach, and before my first big meal of the day, I take 5g of creatine.
My plan is to drop the carbs out of the big meals so its just protein and fruit/veggies on my days where I don’t lift. I’ll keep the granola in the yogurt since its just prior my BJJ class, which includes a lot of high intensity sparring. This will cut out roughly 1000 calories a day of carbs, and I may include an extra protein shake in the morning to make up for the little bit of protein I lose from not eating the rice and oats.
So my weekly schedule would look like
Monday- AM Lift and PM BJJ- High Carb Day
Tuesday- PM BJJ- Low Carb (100 g carbs)
Wednesday- AM Lift and PM BJJ- High Carb Day
Thursday- PM BJJ- Low Carb (100 g carbs)
Friday- AM Lift and PM BJJ- High Carb Day
Saturday- Long Run-High Carb Day and cheat meal
Sunday-Rest Day- Low Carb Day
- Looking to lose fat with 3 days/week lifting, 5 days week BJJ
- On days with lifting (2 sessions), 3000 calories and high carb
- On days with no lifting, 2000 with 100g carbs
- 1 cheat meal a week
Any input would be greatly appreciated. Thanks.