So i have been toying with diet and after reading alot of posts by both CT and Chris Shugart this is the diet i have come up with:
I am currently at 193 Lbs 6'1" the caliper reads 10.5% but based off of pictures of people around the forum i think i am higher then that mybe more around 11-12%
Body Re-composition: Everyday Diet
1.75 Grams Protein per pound Lbm = 300 G protein = 1200kcal
50 Grams Carbohydrate = 200kcal
1100kcal/9 = 112 g Fat â?? 12 g fish oils= 100 Grams dietary Fat
Daily Breakdown: 300 g protein, 50 gram carbohydrate, 100 g fat ~2500 Kcal on workout days
â?¢ Post workout shake added on all training days: 20-25g Protein(whey), 30-35g Carbohydrates <5g fat
o =220-240 calories
The daily carbs of 50g will come all from vegetables, primarily highly fibrous veggies like:
Spinach, Broccoli, Cauliflower, Green salads, maybe a few onions and celery here and there.
The Post workout shake will essentially be 1 scoop whey, 1 cup almond milk, 1 banana for a moderate GI carb.
Lifting will be 5 times a week Either using the I,Bodybuilder program or a program based around the big lifts like squats bench dead lift ect.
Fasted runs to be preformed at least twice a week 30+ mins followed by ab work
Hiit Running 3 times a week followed by 4 rounds through a fat burning dumbbell complex.
Thoughts/ideas/suggestions are appreciated.