okay okay shesh…[/quote]
Don’t be sheeshing us, bro. You’ve been asked several times where you came up with this poorly designed original diet and you have yet to answer.
Unless it was given to you by a doctor to address a medical condition that requires you to maintain low calories (which you most certainly should’ve mentioned by now), we’re all operating on the presumption that you’re new to the lifting game and we’re doing what we can to give you some useful advice to get you where you want to be, rather than letting you run with your original game plan and waste time not seeing results.
Again, I don’t like this idea. Even with the modified workout schedule, it’s unrealistic to drop calories that low and throw together a general macronutrient breakdown unless it’s purposefully planned by someone with a bunch of experience and works on a particular principle (a’la V-Diet, Get Shredded, etc.)
I’ll take the guesswork out of it for you. Do what Christian Thibaudeau says. Problem solved.:
[i]Protein is set at around 1.25 to 1.5 per pound of body weight
Fat comprise 90 to 100% of the energetic nutrients
Carbs comprise 10% or less of the energetic nutrients[/i]
[quote]3 x workout
varible on the week twice upperbody once lower[/quote]
I get the impression you’re not currently lifting, so any basic program will do.
Check out the 25 Method (use the version for hypertrophy):
Or the Strong and Ripped Program:
You could also go with an upper/lower split like you mentioned, but I’d alternate workouts each day. One week is upper, lower, upper; the next week is lower, upper, lower; repeat.
Either of the programs above will take the thinking out of designing your own program. Do what’s written, as it’s written, and let things happen.
[quote]and on one of the days cardio
5 mile jog at steady 5 to 6 mile/ hour pace.[/quote]
Jogging is the unnatural limbo of the cardio world. Walk, sprint, or interval for best results.
The Strong and Ripped Program already includes light cardio on the days off, but you could tack on 15-20 minutes of moderate-to-high incline walking at the end of each lifting day on the 25 Method.
See nutrition info above.
I don’t give a flying squirrel’s wingflap about your bodyfat percentage. Track your measurements at the hip bones, across the navel, both arms, the nipple line, both upper legs, and both calves. Watching those numbers change will be a more accurate way of tracking progress.