Good day guys
I need some advice regarding my diet, so I will be giving my full training background and all info I think is relevant, as well as all the homework I have done myself.
Unfortunately I live in a small town with no one that can do my bodyfat% for me, so the best I can do is do a guestimate. My guess is somewhere between 22% (me being optimistic) and 28%(me being realistic/pessimistic) bodyfat.
To give the reader an idea of my frame size, my wrists are 19cm in curcumference
I’ve been doing weight training for a year and a half now, I started with the 5x5 training program and quickly progressed to 6x6 then I got a bit brave and did GVT. I almost died but I survived through every workout and finished it even if it had me puking (which did happen a few times), but the muscle I put on with it was awesome, it made me able to see alot of my muscles even through the fat
At the moment I am following the Natural Body Building Bible (written by Tyler English) 24 week program (in week 5 right now). I am doing the 5 sessions per week program. I also do 2 - 3 HIIT sessions per week and 1-2 steady state cardio sessions. I must admit that I absolutely hate the cardio but I just grind through it.
To give the reader an idea of my strenght levels, I can do 10 reps of the following exercises at the following weights (I have not done PRs since more than a year ago and my work sets are now higher than the PRs at that stage)
Deadlift 170kg without straps (I can do 200kg for reps If I use straps, but gripstrength is a major weakpoint for me at the moment and my strats are all torn up)
Millitary press: 80kg
Weighted parallel dips 40kg
Up untill this point I have just focused on eating healthy, and not counting my calories and only focusing on protein intake. I have come a long way, aesthetically, from being the fat guy at the gym to being one of the bigger guys in a small town gym.
I have now set my sights on getting in shape to the point of competing in IFBB within the next 2 years. I particularly want to take part in the classic bodybuilding class. I also like taking part in the local amateur strong man events, where I never win but at least I don’t finish last either xD
I now wish to start managing my macro nutrient values, and I need someone to tell me if my calculations are correct.
According to my research, my basal metabolic rate is about 2289 calories.
I need 3458 calories per day to maintain my current weight.
If I want to lose 1kg of fat per week I would need to consume 2838 calories per day.
From what I understand my nutrient partitioning should be 35% carbs, 35% fats 40% protein.
I am guestimating I might be about 85kg lean body mass, so at 1.5g protein per pound of lean body mass am I correct that I would need 281g of protein per day?
I am particularly interested in whether I should drop the carb % to 20, whether it would be beneficial.
I eat 3 meals a day, with a mid morning apple and orange, post workout whey protein shake and a mid afternoon can of tuna, and a before workout banana. The only supplements I use are whey, creatine and a sugarfree pre-workout when I can afford it.
It is not always possible for me to eat perfect due to my job, but I try to never skip a meal and rather eat something that does not agree with my macros than to not eat at all. I have started keeping a food journal this week to document everything I eat.
I also need advice on what times of the day I should be consuming what. I train from 17:30 in the evening till about 19:00 and on the HIIT and cardio mornings from 6:00 to 6:30.
I would really appreciate if a guru could review my research and workout routines to point out what I should change to achieve my goals, which are fatloss without losing muscle till I can get to about 12 - 15% bodyfat from where I can do “clean bulking” and cutting when needed, and point out any bad/broscience I am applying.