I’m 20 yr old, 6’2, 190lbs 14% BF, haven’t trained for several years consistently. I’m very out of shape. My goals are to get down to 5% BF or so, get in good shape, lower blood pressure, be healthy, etc. Then I’ll try to slowly build a little muscle.
My plan is to do meltdown training for 6-8 weeks (probably closer to 6 to get to my target BF %). I’m not sure what diet to use, however.
The author of meltdown recommends the T-Dawg diet, with 2 days 500cals below maintenance followed by 1 day 500 cals above. This would have me at 2350 and 3350 cals, respectively. 285gms protein a day, low carbs, and anywhere from 90-215gms fat (35-58% of total cals). Isn’t this way too much fat? Especially on the days when I’m eating over maintenance but still only 70-100gms carbs?
I’m thinking JB’s “don’t diet” diet would be a more sensible approach. This would have me eating a little over 3000 cals a day, with my macronutrient levels depending on my insulin/glucose sensitivity. Probably 30% carbs, 30% fat, 40% protein. This would also obviously include the correct meal timing principles.
I may be a little hypoglycemic and prediabetic (family history of type II at an older age), so hopefully a lower carb diet coupled with an intense metabolic conditioning workout (aka meltdown) will prevent/reverse this and normalize my marginally high blood pressure (138/80).
Any suggestions? Other ideas? How long could it possibly take to lose 10% (19 lbs) of bodyfat? 6-8 weeks?
I will also be drinking alot of water and am considering a thermogenic (MD6?). Obviously will be using flax, fishoil, a great multi (OptiPack), and ALA on my cheat day. Any other suggestions? I suppose I should get a good during/postworkout drink with glutamine, carbs, BCAAs, and protein…what would a good one be? I know you’re all biased towards Surge, but are there any other good (cheaper!) ones…or is it really that good? Would something like Alpha Male work for someone my age?