T Nation

Introd and Plan Critique/Advice


#1

Hey everyone,

 After lurking around for quite sometime I finally decided to sign up and try and get some personal advice. To give you guys a quick idea of who I am: I am 22 years old, 5'10", 189 lbs. and I've been lifting for 2.5 years. I began lifting at 165 lbs, dropped down to 155lbs, and then bulked until I hit 190 lbs (approximately 15% BF). 

My ultimate goal is to be between 220 lbs - 230 lbs at around 10%-12% BF. Unfortunately I am in a predicament right now...I am currently sitting around 15% BF however I am still quite far from my bulking goals. Therefore I join the group of poor unfortunate souls who want to "lose fat and gain muscle at the same time". From my research I've gathered that the more practical approach is to "lose fat and MAINTAIN muscle".

I am not looking to be "shredded" but perhaps lose 10 - 15 pounds over the course of about 8 weeks (followed by yet another bulk; I'd like to lose some fat before I most likely gain a bit more). After researching lots about this subject, I decided to try "Carb Cycling"; deriving most of my information from Christian Thibaudeau's Carb Cycling Codex ( http://www.T-Nation.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex ).

I have taken the majority of my information from this article but I have also taken advice from other outlets and modified it slightly (specifically lowering carbs on rest days) in order to hopefully accelerate the weight loss.

This is the plan I have come up with. Please provide me with any advice or critiques you may have; the whole point in my signing up is to learn from the experienced members here.

Meal Plan: (Note: numbers are not exact but close enough where I am not counting out individual almonds etc.)

Morning Workout Schedule (Medium Day):

Moderate Day:
Protein: 280g = 1120 kcal = 46.6%
Carbs: 230g = 920 kcal = 38 %
Fat: 40g = 360 kcal = 15%

Meal 1 (Upon Waking Up, Pre-Workout):
- Whey Protein Shake w/ 1/3 Cup Oats (P:38g, C:36), Tuna Sandwich (P:38g, C:44g)
Meal 2 (Post-Workout):
- Whey Protein Shake (P:30g), Vitargo (C:70g)
Meal 3:
- Chicken Breast (P:23g), 1 1/3 Cups Brown Rice (P:7g, C:68g)
Meal 4:
- 2 Tilapia (P:38g), �?�¼ Cup of Almonds (P:6g, C:6g, F:15g), and Assorted Broccoli, Asparagus, and Spinach
Meal 5:
- 1 Salmon Filet (P:32g, F:5g), �?�¼ Cup of Almonds (P:6g, C:6g, F:15g), and Assorted Broccoli, Asparagus, and Spinach
Meal 7 (Before Bed):
- Whey Protein Shake (30g), Casein Protein Shake (25g), Ascenta Fish Oil 2 Tsp (F:9g)
Morning Workout Schedule (High Day):

High Carb Day:
Protein: 280g = 1120 kcal
Carbs: 300g = 1200 kcal
Fats: 40g = 360 kcal

Meal 1 (Upon Waking Up, Pre-Workout):
- Whey Protein Shake w/ 1/2 Cup Oats (P:42g, C:54), Tuna Sandwich (P:38g, C:44g), Sweet Potato (P:4g, C:38g)
Meal 2 (Post-Workout):
- Whey Protein Shake (P:30g), Vitargo (C:70g)
Meal 3:
- Chicken Breast (P:23g), 2 Cups Brown Rice (P:9g, C:102g)
Meal 4:
- 2 Tilapia (P:38g), �?�¼ Cup of Almonds (P:6g, C:6g, F:15g), and Assorted Broccoli, Asparagus, and Spinach
Meal 5:
- 1 Salmon Filet (P:32g, F:5g), �?�¼ Cup of Almonds (P:6g, C:6g, F:15g), and Assorted Broccoli, Asparagus, and Spinach
Meal 7 (Before Bed):
- Whey Protein Shake (30g), Casein Protein Shake (25g), Ascenta Fish Oil 2 Tsp (F:9g)

Morning Workout (Low Day �¢�?�? Cardio and Abs):

Low Carb Day:
Protein: 280g = 1120 kcal
Carbs: 50g = 200 kcal
Fats: 40g = 360 kcal

Meal 1 (Upon Waking Up, Pre-Workout):
- Whey Protein Shake w/ �?�¼ Cup of Oats (P:36g, C:27), 6 Egg Whites (P:24g) and 2 Egg Yolks (P:6g)
Meal 2 (Post-Workout):
- Whey Protein Shake (P:30g)
Meal 3:
- Chicken Breast (P:23g), �?�½ Sweet Potato (P:2g, C:23g)
Meal 4:
- 2 Tilapia (P:38g), �?�¼ Cup of Almonds (P:6g, C:6g, F:15g), and Assorted Broccoli, Asparagus, and Spinach
Meal 5:
- 1 Salmon Filet (P:32g, F:5g), �?�¼ Cup of Almonds (P:6g, C:6g, F:15g), and Assorted Broccoli, Asparagus, and Spinach
Meal 7 (Before Bed):
- Whey Protein Shake (30g), Casein Protein Shake (25g), Ascenta Fish Oil 2 Tsp (F:9g)

Rest Days (Low Carb)

Meal 1 (Upon Waking Up):
- Whey Protein Shake w/ �?�¼ Cup of Oats (P:36g, C:27), 6 Egg Whites (P:24g) and 2 Egg Yolks (P:6g)
Meal 2:
- Whey Protein Shake (P:30g)
Meal 3:
- Chicken Breast (P:23g), �?�½ Sweet Potato (P:2g, C:23g)
Meal 4:
- Whey Protein Shake (P:30g), Ascenta Fish Oil 2 Tsp (F:9g)
Meal 5:
- 1 Salmon Filet (P:32g, F:5g), �?�¼ Cup of Almonds (P:6g, C:6g, F:15g), and Assorted Broccoli, Asparagus, and Spinach
Meal 7 (Before Bed):
- Whey Protein Shake (30g), Casein Protein Shake (25g), Ascenta Fish Oil 2 Tsp (F:9g)

Evening Workout Schedule:
Meal 1 (Upon Waking Up): Carbs + Protein Meal
Meal 2: Carbs, Protein, and Green Veggies
Meal 3: Protein, Fat, and Green Veggies
Meal 4: Protein, Fat, and Green Veggies
Meal 5 (Post-workout): Protein and Carb Drink
Meal 6: Carbs + Protein Meal
Meal 7 (Before Bed) Protein Shake +Fats

Supplements:
100% Gold Standard Casein Protein
Platinum Hydrowhey Protein
Vitargo S2
L-Arginine
Xtend BCAAs
Nutrasea Ascenta Fish Oil
Con-Cret Creatine

Exercise Plan:
This is where I could use some help. I have made great progress gaining mass however I am significantly less knowledgeable when it comes to losing it. I plan on integrating 20 minutes of cardio after each workout (alternating between steady state and HIIT day to day) (note: I would do a morning cardio session but due to my schedule it would mean a very early morning so I opted for a post-workout session followed by perhaps an evening session).

I currently follow a 5 days on 2 days off regiment working one muscle group per day. I have been adhering to the general 8-10 rep range and utilizing compound exercises with a few isolation afterwards. However, I am interested in the Max-OT workout plan (4-6 reps, 2-3 minute breaks) but I am not sure if this is appropriate for a weight-loss regiment. I have heard that some people prefer higher rep ranges and shorter rest when cutting while others maintain their current workout and only alter diet and cardio.

Sorry for the length, but I like to be thorough.

Thanks in advance for any advice.


#2

Diet is typical Carb Cycling.

Personally, I think you have to many shakes. But, that is just me.

Why not try HP mass or iBB. You know, stick with CT's stuff.

Just a thought.


#3

Too many shakes on all days or just my rest days? I think you're right about the rest days...I will revise this before I put the plan into place. Thanks for the advice.