I finally made it up to 252 lbs. and I’ve started to get to the point where I am adding too much fat to my frame. Over the past 3 weeks, ive lost 7 lbs by easing my way into dieting down. I’m looking to carb cycle down(through the guidance of Stu) and I need some pointers on my Meal Plan.
I read CT’s Carb Cycling Codex, and the plan revolves around me working out after work(6PM). I’m trying not to eat P+F+C in one meal while getting my fast carbs in only during/after my gym sessions. My goal is to reach around 7-8% bodyfat(-6-7%), while maintaining most of my muscle.
I’m currently at 245 and 14-15% BF with a lbm of around 208-210. I have a very active job, so I burn shitloads of calories every day:
Maintenance cals: 3900
Base day: 3500
My Meal Plan is as follows:
Meal 1:
4 Eggs, 2 1/2 slices wheat toast. 1 Scoop Whey Protein Shake.
50g protein 50g carbs
Meal 2:
2 scoops Whey & Casein Shake, 2 Oatmeal Packets
50g protein 50g carbs
Meal 3:
8oz lean beef/chicken/turkey, 16 fish oil caps.
50g Protein 16g fat
Meal 4:
2 scoops Whey & Casein Shake, 16 fish oil caps
50g protein 16g fat
Meal 5:
2 scoops whey, PWO Arginine Creatine Citulline. 10 oz juice
50g protein, 50g carbs
Meal 6: 8oz beef/turkey/ham , 2 slices whole wheat bread
50g protein 50g carbs
Meal 7:
2 Scoops Whey & Casein Shake, Some form of complex carbs
50g protein, 50g carbs.
Please critique this, i know it needs more and I really want to do this successfully, and this monday, i will be in the no cheating zone.
Thanks for your help guys