I’m new to the forums, came across it while looking for some carb cycling information and here I am! I would love some feedback/suggestions on my diet and training program to help achieve my goals.
I’m 31 yrs old, 173cms and weigh 63kg or so (about 139-140lbs). I used to weigh over 106kg about 4yrs ago (234lbs) so I’ve done ok! I live in Australia too, so a lot of the supps you guys talk about, I haven’t looked into if we have them here.
My last DEXA scan back in January showed 17%BF (down from 21% the previous August). I have lost some weight since then, and I’m aiming for 15%. Planning on have another DEXA mid April to see how I’m progressing. I want those visible abs dammit!! The problem is I have loose skin from previously being overweight so not sure if I’ll ever achieve the physique I want. I don’t want to actually ever compete in a physique comp, just want a long lean strong body.
My cuurent training regime is:
Mon - Metabolic conditioning (almost crossfit) style class with my PT
Tues - Whole body strength workout A or B
Weds - HIIT cardio session
Thurs - Whole body strength workout B or A
Fri - Metabolic conditioning (almost crossfit) style class with my PT
Sat - Whole body strength workout A or B
Sun - Rest day/light cardio/lacrosse match during lacrosse season
My whole body sessions consist of two various workouts which I alternate.
But they incorporate back squats, deadlifts, walking lunges, seated rows, chest press, barbell hip thrusts, sled push, lat pull downs and then some iso walk (calves, triceps, biceps, back extensions etc).
My diet hasn’t been too bad. My trainer has recently started carb cycling with me but I’ve been naughty lately and struggled with it! Got to refocus!!
So we are going to do ‘high carbs’ (150g) on 4 days per week (M/Tu/Th/Sat) and low carb (50g) Wed/Fri/Sun.
I am for 150g protein each day and then 45g or 65g fat on high or low carb days.
I take a WPI/casein blend protein shake post training and occasionally another one if I need to up my protein for the day without upping other macros. Otherwise I have started taking Aceytl Carnetine and a general ‘Fat Burner’ tablet most days. I don’t take pre-workout or do any other type of nutrition timing.
My diet consists of a lot of: chicken, lean steak, lean mince, some cheese, low fat natural yoghurt with berries and touch of fresh honey, home made granola with oats and nuts, lots of veggies (brocolli, zucchini, cauliflower, lettuce, cucumber, celery, tomatoes, carrots, snow peas, etc). Fruit such as bananas, apples, pears on ‘high carb’ day. I cook with olive oil or add to steamed veggies on low carb day. Occasionally eat potatoes/sweet potato. Have been steering clear of bread/pasta for a while which helped me drop a lot of body fat but I miss it, so have been adding it in a few serves per week on high carb day…
Any suggestions!!!?? Supps I should add? Diet changes? Am I too strict? Dreaming too much of my goals?
I worry I’m over analysing everything - food and meal planning is a bad obsession for me now. I count to the last calorie and gram of carb/fat/protein, and then have these big binges when I go on chocolate/icecream rampages!
Nice to meet everyone anyway
Congratulations on your progress so far, that’s awesome. Your goals are definitely achievable and I don’t think you’re being too strict, it’s important to be very accurate and aware of what you are eating. However, the binging isn’t great but it happens to the best of us… I think that might have something to do with your macro breakdown and the total amount of food you’re eating each day because from what you mentioned your calories seem pretty low.
The supplements I’ve mentioned before are available in Australia as far as I know, you can order from the store here (click on ‘store’ up on the top left) and you can also read reviews and more information about the different supplements there. I am a huge fan of Indigo-3G and I can’t live without it! It’s amazing for body composition goals. You could also try Plazma intraworkout, it’s a superior carb source and it will give you the fuel for amazing workouts and has favorable effects on body composition as well. You mentioned a lot of fruits that you eat and that quickly adds up in your daily carbs, they do have a place in a diet but it needs to be timed correctly and if you eat too much it can leave you craving sugar a lot of times. A good way to make sure you get in all of your fruits and veggies is to add superfood to one of your protein shakes in the day.