My goals are currently to improve my muscular endurance and 3 mile run time, and to do that I think I need to get leaner. I'm currently 6'1", 190 lbs, 15% body fat, and would like to cut down to 178 to get to 10% body fat.
Because I will be pushing myself with a running program that will include some form of long distance runs (>3 miles), HIIT for 20-30 minuets, circuits of 200m, 400m or 800m sprints, or a 3 mile run test for 5 days a week, as well as following Chad Waterbury's fat-loss oriented strength program "Big boy basics" which is a 4 day upper/lower split alternating 8X3 and 3X8 set-rep schemes, I'm not sure how aggressive I should be about my calorie deficit each day or if I should do a keto-type diet or go with some sort of carb cycling plan.
My weekly running/lifting program will look something like this:
Monday: upper; 3 mile test
Tuesday: lower; 200m, 400m, or 800m sprints
Thursday: upper; HIIT
Friday: lower; no running
I started today on a borderline-keto diet today. I'm starting the new strength program tomorrow, and my HIIT today (Thursday) was a 2.5 mile run while sprinting the straightaways and jogging the curves.
Here is my diet for today, which would be a low carb day:
Cals/fat (g)/carbs (g)/protein (g)
7 AM: 4 eggs (425/37.6/2.5/18.4) 1 tblspn of Newman's salsa (19/0.1/4.4/1.1) 3 oz of blueberries (48/0.3/12.3/0.6)
10 AM: 1.5 scoops of ON Casein (165/0.8/4.5/36)
1 PM: 200g of grilled chicken breast (391/15.4/0/59.1) 150 grams of broccoli (81/4/10.5/3.5)
5 PM: 175g of ground turkey (261/14.5/0/30.6) 75g of lettuce (11/0.1/2.2/0.7) 1 tblspn of extra virgin olive oil (119/13.5/0/0) 1 tblspn of ketchup (15/0/3.8/0.3) 1 tblspn of relish (19/0.1/5.2/0.1)
8:30 PM: 2 scoops of ON Casein (220/1/6/48) 8 Berkley & Jensen extra strength fish oil caps (100/10/0/0)
Totals: (1874 cal/97.4 fat (g)/51.3 carbs (g)/199.9 protein (g))
(46% fat, 44% protein, 10% carbs)
After strength workouts, I take Gaspari Myofusion and 5g of creatine mono. I also take Xtend as my source of BCAAs before and after runs or some other time on a non-running day, as well as Biotest Superfood (once I get it next Monday) and Spike pre-workout.
I would appreciate thoughts on my low carb diet for today as well as carb cycling or any other suggestions for the rest of the week. Thanks.