Here are my supplements:
Omega 3
Vit C
Calcium
Magnesium
ON multivit (3 per day)
Vit D
Creatine
Fibre supp
Green tea
Appel cider vinegar
Creatine
Whey
Doing German volume training
My diet is reasonably low carb - but higher carb on training day, and lower carb/higher fat on non training day. I’ve been on a similar diet for the last 4 months and dropped down from 205lbs to 185 lbs (from about 17.5% BF to 11%), kept almost all my muscle.
Looks pretty solid and well thought out to me… I wish I could cut on that amount of food. I eat like tops 2400 on training days and usually around 1600-1800 on rest days :\
You weight about the same as me. I was 185 at 10/11% 6 weeks ago when I started a leangains style cut. Your training day looks very similar to mine, but my rest days are about 2000k with a very similar macro ratio to what you have. I’m down to 179 now with no significant strength loss.
In short, I’d drop the rest day calories a bit for faster fat loss, but keep the training day calories how they are. However, if your plan is working then no need to make adjustments until you start to stall.
I think on rest days I will drop the first protein shake (200 calories), milk (120 calories) and drop the one egg yolk (60 calories). That will leave me at just over 210 grams of protein.
I agree with Ethanwest on this. Keep your #s as high as you can while still making progress. Sure you want a discrepancy between your training and rest day values, but if you can get by with what you were doing, then keep it for now. Always leave as many options on the table for when your progress stalls.
My training day #s have been about 2700 cals for the majority of my past contest preps, while my low days start at 2400 and usually drop to 2100-2200 by the last couple of weeks (but never at the beginning when I’m trying to preserve as much LBM as humanly possible!)
You are trying to lose 5.55 pounds of fat while keeping your body weight at 180-185?
(hence the title cut/recomp)
I guess my point is who cares about 5.55 pounds of fat? At 6 foot tall a LBM of 165 pounds is going to appear as though you have never lifted weights at all. I realize not every one intends to step on stage as a body builder but dicking around with bulking/cutting cycles where you fluctuate 5-6 pounds one way or the other seems very counter productive.
[quote]The Mighty Stu wrote:
I agree with Ethanwest on this. Keep your #s as high as you can while still making progress. Sure you want a discrepancy between your training and rest day values, but if you can get by with what you were doing, then keep it for now. Always leave as many options on the table for when your progress stalls.
My training day #s have been about 2700 cals for the majority of my past contest preps, while my low days start at 2400 and usually drop to 2100-2200 by the last couple of weeks (but never at the beginning when I’m trying to preserve as much LBM as humanly possible!)
You are trying to lose 5.55 pounds of fat while keeping your body weight at 180-185?
(hence the title cut/recomp)
I guess my point is who cares about 5.55 pounds of fat? At 6 foot tall a LBM of 165 pounds is going to appear as though you have never lifted weights at all. I realize not every one intends to step on stage as a body builder but dicking around with bulking/cutting cycles where you fluctuate 5-6 pounds one way or the other seems very counter productive. [/quote]
Fair point.
But this is the first time I’ve been on a cut. I have a very skinny bone structure, when I started lifting 6 years ago (@6ft) I weighed 125lbs, got up to 205lbs this year (eventually). But I really want my BF% in single digits. When I reach that goal (by end December), I will bump up the calories and start a lean bulk where I keep BF at 10% or under. I’ve never had single digit BF%, so I’m also very keen to see what I will look like. Also, it’s not a mini cut, like I said, I started it at 205lbs, but feel progress is slowing down
But I get your point and I agree! As soon as I’m nicely into single digit BF, I’m switching to a lean bulk (while keeping BF in check)
Other motivation to drop the last bit of fat - I’m heading to South Africa to relax on the beach and play golf… I want my six pack in peak form ^^
You are trying to lose 5.55 pounds of fat while keeping your body weight at 180-185?
(hence the title cut/recomp)
I guess my point is who cares about 5.55 pounds of fat? At 6 foot tall a LBM of 165 pounds is going to appear as though you have never lifted weights at all. I realize not every one intends to step on stage as a body builder but dicking around with bulking/cutting cycles where you fluctuate 5-6 pounds one way or the other seems very counter productive. [/quote]
That’s bullshit. A cut 180lbs is actually fairly impressive. Most people who claim to be a cut 180lbs are carrying significantly more body fat than they think.
[quote]ethanwest wrote:
That’s bullshit. A cut 180lbs is actually fairly impressive. Most people who claim to be a cut 180lbs are carrying significantly more body fat than they think.
[/quote]
Thanks for your opinion on whats “fairly impressive” guess we will agree to disagree.
What I don’t think your taking into account is the fact that the OP is 6 feet tall. 180 pounds might look ok if you are 5’8" but at 6 foot your just skinny.
Man I really hope youre not counting out your Raisans to the exact 25 each time! LOL
Personally if it were me (Im doing something similar atm) Id go lower calories on the rest days and higher on the training days. Id take out more carbs and add more fats to rest days.
Also dont get too anal about counting your macros. For instance Id never even bother to count the protein in foods such as yogurt or oatmeal. And Cabbage?!? Man I wouldnt count the carbs or calories from that at all!
More meat! If youre cutting youd be far better off with food sources of protein rather than supplements. Wheres the Beef!
[quote]Gl;itch.e wrote:
Man I really hope youre not counting out your Raisans to the exact 25 each time! LOL
Personally if it were me (Im doing something similar atm) Id go lower calories on the rest days and higher on the training days. Id take out more carbs and add more fats to rest days.
Also dont get too anal about counting your macros. For instance Id never even bother to count the protein in foods such as yogurt or oatmeal. And Cabbage?!? Man I wouldnt count the carbs or calories from that at all!
More meat! If youre cutting youd be far better off with food sources of protein rather than supplements. Wheres the Beef![/quote]
Haha - dont worry, i dont count them^^ That was just the measurement I got online (instead of weight).
Thanks for the pointers. I will consider dropping the carbs lower and upping fat on rest days, and making a bigger gap between training day and rest day calories.
I do occasionally include beef. Steak is my favorite food. Main reason I’m eating less beef is because it is crazy expensive in Korea. It is 14 times more expensive than chicken in Korea! No jokes, 14 times the price.