So I’m currently doing Lyle McDonald’s Rapid Fat Loss diet while on CT’s BDW (been doing it for about 10 weeks now).
Now, once I come out of the diet, so in 2 weeks from now, I decided that for the period leading to summer I’ll just become a machine and focus everything I got towards my gym goals. I ordered the supplements needed and laid out a plan. Now I’d like your guys’ feedback.
I currently weigh 78 kg and I’m 179 cm tall, hovering in the 15% bf ballpark.
Training-wise, I’ll do Paul Carter Guaranteed Muscle Mass program, with a slight modification that is I’ll do the split 4 days a week rather than 3 (got green lights from him about it).
Nutrition-wise, I plan on eating basically the same stuff day in and day out.
This is what my schedule will look like on a training day:
7AM Breakfast: 3 eggs, 2 slices toasted bread, 30 g cheese, 1 banana
2PM Lunch: 120 g (uncooked) white rice, 150 g chicken breast, 1 tbsp olive oil, chicory
5.35PM 6 capsules Indigo-3G
6.05PM 25 g cyclic dextrin, 15 g hydrolyzed casein
6.30PM WORKOUT: 25 g cyclic dextrin, 15 g hydrolyzed casein
7.40PM AFTER WORKOUT: 40 g whey
8.30PM Dinner: 200 g (uncooked) white rice, 120 g tuna, 20 g low-fat mayo, 140 g pineapple
10.30PM Pre-bed: 20 g micellar casein, 30 g peanut butter, 2 capsules Z-12
TOTAL CALORIES: 2,956 cal, 219 g pro, 382 g carb, 63 g fat
while on non-training days:
7AM Breakfast: 3 eggs, 2 slices toasted bread, 30 g cheese, 1 banana
2PM Lunch: 130 g (uncooked) white rice, 125 g shrimp, 125 g smoked salmon, 20 g low-fat mayo, 1 tbsp olive oil, spinach
7.30PM 4 capsules Indigo-3G
8PM Dinner: 150 g (uncooked) white rice, 120 g tuna, 125 g shrimp, 20 g low-fat mayo, 1 tbsp olive oil, 140 g pineapple
10.30PM Pre-bed: 20 g micellar casein, 30 g peanut butter, 200 g cottage cheese, 2 capsules Z-12
TOTAL CALORIES: 2,975 cal, 202 g pro, 300 g carb, 92 g fat
My goal during this phase is to put on as much muscle possible WHILE trying to stay relatively lean. I’m working hard to shed fat and I want to get to summer as lean and muscular as I can possibly be at this stage.
After 5 weeks (when my Indigo-3G runs out) I will assess progress and see if I can keep going with this plan or, since by then it’ll be May, I’ll evalue if I need to lean down some more.
My main concerns with this plan:
- I want you guys to comment on my food selection. You can see I eat quite a lot of fish. Any concern with eating that much tuna?
- Are my macros and calories well laid out? I want to watch carbs closely because I don’t want to gain too much fat, but I also heard that while on Indigo you can handle some more.
- Are carbs enough/not too many? Are they distributed well on training days so that I get enough around my workout and not too many when I don’t need them?
- Any other suggestions/thoughts.
Thank you for your time.