Absolutely! A good leg workout always sets the tone for the rest of the week.Hitting the legs hard first day, love it
Absolutely! A good leg workout always sets the tone for the rest of the week.Hitting the legs hard first day, love it
Lmao! Not at all...Yes sir! Hope you don't think it's weird but I put a picture of my head on your body and set that for my goal. Not gonna stop 'til I'm LTL-sexay! Aw yeah!
You cal intake is very low for so early in your cut, especially given the training and low carbs.FOOD
Calories: 1805
Protein: 234
Carbs: 70
Fats: 63.5
Macro shake (see first meal above), 10oz chicken breast, 1 can albacore tuna, 2 turkey burgers, 1/2C 2% cottage cheese, 1C 2% milk
Today was my second day of assessing alphamine so tomorrow will be 2 scoops + 1 scoop. Haven't felt anything too thermogenic yet, which I wasn't expecting. Definitely feeling the appetite suppression (I have to remind myself to eat). I AM excited to get to try the full dose tomorrow. And depending on how I tolerate it (I'm pretty stim tolerable) I may keep using Muscle Marinade too.
IMO, this is far too low in calories and could easily lead to a quick plateau. The protein is about right for your size, but I'd add in more healthy fats and a lot more produce as you don't have any listed in this meal plan.Just wanted to post up what my diet it's looking like. I'll basically be eating the same thing every day so these numbers won't change much. I will have one cheat day a week but it won't be to go all out. It's really just a day to look forward to through the week that I can eat without counting calories.
Today I ended up at 1936 calories, 198g protein, 133g carbs, 66g fat.
MEAL 1: 1/2C oats, 1/2C egg whites, 1Tbs natPB, 1C 2% milk, 1 scoop ON whey protein, cinnamon, stevia (all blended)
MEAL 2: 2 Chicken breast, 1C brown rice
MEAL 3: 1 can Albacore Tuna
MEAL 4: 2 Turkey burgers, 1/2C cottage cheese, 1C 2% milk
PLEASE critique this diet.
I've actually been cutting calories for a month before this. I went from bulking at around 2800 calories and lowered it 200 calories a week over 4 weeks. Based on calculations and using a 1.4 activity modifier it says my maintenance is 2500 calories. So to lose 1lb a week I have to be at a 500 cal deficit, which I'm pretty close to. I only dip under that more on my off days. Plus I'll at least hit maintenance once a week on cheat days. So this is my thinking but I want to make sure my thinking is correct so please keep the feedback coming. I'm by no means an expert at this so need all the help I can get!You cal intake is very low for so early in your cut, especially given the training and low carbs.
Advice from a true Brolympian! Thank you for this sir! What you suggest makes a LOT of sense. And I'm definitely going to incorporate the exercises into my next bulking cycle. I think to finish this cut though, I'm going to stick with the exercises I'm doing just because I can better gauge my progress. As for my calories, I'd like to know your feedback on whether I'm thinking about my calorie intake correctly (as I explained above).IMO, this is far too low in calories and could easily lead to a quick plateau. The protein is about right for your size, but I'd add in more healthy fats and a lot more produce as you don't have any listed in this meal plan.
On a different topic, utilize more compound training in your assistance lifts on 5/3/1 (e.g. walking lunges instead of leg extensions and good mornings instead of leg curls). Not only will these burn more calories, but they are superior strength builders.
Here's the thing about using isolation assistance lifts: they not only are inferior strength builders, but they also do not burn as many calories compared to their compound counterparts. It's a myth that using isolation lifts are better while on a cut and lifts for bulking/cutting cycles do not exist.Advice from a true Brolympian! Thank you for this sir! What you suggest makes a LOT of sense. And I'm definitely going to incorporate the exercises into my next bulking cycle. I think to finish this cut though, I'm going to stick with the exercises I'm doing just because I can better gauge my progress. As for my calories, I'd like to know your feedback on whether I'm thinking about my calorie intake correctly (as I explained above).
Thanks again for everyone's support and suggestions! They are greatly appreciated!
That should be easy to do. I'll just add another shake at mid-day which consists of 575 calories, 55.5g protein, 46.5g carbs, 17g fats. That would bring my total to 2530 calories, 258g protein, 181 carbs, 83.5 fats. Now should I still lower carbs on 2 of my off days (tuesday and saturday) with a refeed on sunday?Here's the thing about using isolation assistance lifts: they not only are inferior strength builders, but they also do not burn as many calories compared to their compound counterparts. It's a myth that using isolation lifts are better while on a cut and lifts for bulking/cutting cycles do not exist.
Consistently consuming less than 2000 calories per day is a very low amount of calories unless you literally have zero activity outside of the gym. If you plan to do this, then you'll want to have a massive refeed 1-2x/week where you consume closer to 4000 calories on these days. The feedback on the stack alone has shown that recomping on maintenance calories (or even slightly above) is a very realistic goal, so you could easily add 400-500 per day with little fear of it turning into fat. In fact, it'll likely lead to increased recovery, better training sessions, and increased LBM.
I'd bring the fats and protein up rest days and save the increased carbs for training days. On your refeed days, though, keep the fats a bit lower and focus more on carbs.That should be easy to do. I'll just add another shake at mid-day which consists of 575 calories, 55.5g protein, 46.5g carbs, 17g fats. That would bring my total to 2530 calories, 258g protein, 181 carbs, 83.5 fats. Now should I still lower carbs on 2 of my off days (tuesday and saturday) with a refeed on sunday?
So I should keep the same calorie intake on off days but with lower carbs and higher protein/fats? And I will use Sunday as my refeed day since it's family day and it's harder to eat so strict. But it's also an off day so will that be a problem that I'm increasing calories on that day? Should I be hitting 3k calories on my refeed day?I'd bring the fats and protein up rest days and save the increased carbs for training days. On your refeed days, though, keep the fats a bit lower and focus more on carbs.
No, you need to increase total calories each day closer to 2500 per day; on your training days, balance the increase amongst the 3 macros. On off days, fill the need with primarily fats and protein. Your refeed should be closer to 4000 per day and this will help to fuel the rest of the week.So I should keep the same calorie intake on off days but with lower carbs and higher protein/fats? And I will use Sunday as my refeed day since it's family day and it's harder to eat so strict. But it's also an off day so will that be a problem that I'm increasing calories on that day? Should I be hitting 3k calories on my refeed day?
Okay so I've structured my diet for today to hit 2272 calories, 288g protein, 158g carbs, 50.5g fats. Tomorrow I'll increase the calories 100kcal by adding more carbs, and again the following day. Saturday will be an off day so I'll focus on taking in 2500 calories with an increase in proteins and fats and decreasing carbs (how much should I decrease carbs?) Then sunday will be a refeed where I will eat up to 4k calories with a major increase in carbs (again how much).No, you need to increase total calories each day closer to 2500 per day; on your training days, balance the increase amongst the 3 macros. On off days, fill the need with primarily fats and protein. Your refeed should be closer to 4000 per day and this will help to fuel the rest of the week.
50g of fats is way, way too low. Contrary to popular belief, fats will not make you fat.Okay so I've structured my diet for today to hit 2272 calories, 288g protein, 158g carbs, 50.5g fats. Tomorrow I'll increase the calories 100kcal by adding more carbs, and again the following day. Saturday will be an off day so I'll focus on taking in 2500 calories with an increase in proteins and fats and decreasing carbs (how much should I decrease carbs?) Then sunday will be a refeed where I will eat up to 4k calories with a major increase in carbs (again how much). Okay big guy...i think I've got it for the most part but I need your final critique. Does this sound right? Just need some specifics on what macro percentages should be roughly on w/o days, off days, and refeed days. I really want to get zeroed in on my diet because I know it's lacking. Again, thank you for all your help!
True...it's all about the calories. So how do I know how much fats I should be taking in?50g of fats is way, way too low. Contrary to popular belief, fats will not make you fat.
I like to stay in the .8-1.0g/lb range.True...it's all about the calories. So how do I know how much fats I should be taking in?
.5 grams of fats per pound of body weight is a good way to find out what you should be getting in. When I cut, I up the amount of protein per pound of body weight (recommended is 1 gram per pound) to around 1.5 grams per pound. If I am doing low carb, I will up the fats to about .75-.8 grams per pound and drop the carbs.True...it's all about the calories. So how do I know how much fats I should be taking in?
That seems like a LOT! That would be 50% of my calories taken in from fat. Not saying that you're not right, I just don't think I can eat that much lol. I don't really eat a lot of fatty foods just as a preference. I've heard of using avocados in shakes though so that would help. I guess I'll have to see what I can come up with.I like to stay in the .8-1.0g/lb range.
Cook your foods with olive oil or some other form of cooking oil (easy on the stomach also). You could also add olive oil to your protein shakes to get extra fats/calories in that way. My top two are olive oil and coconut oil.That seems like a LOT! That would be 50% of my calories taken in from fat. Not saying that you're not right, I just don't think I can eat that much lol. I don't really eat a lot of fatty foods just as a preference. I've heard of using avocados in shakes though so that would help. I guess I'll have to see what I can come up with.
I've got my TDEE calculated but the macro percentages that are "suggested" has fat under 20%. Protein at 1.5/lb and the rest in carbs. I think I could get it to 50% though with a little tweaking. Thanks for the input!.5 grams of fats per pound of body weight is a good way to find out what you should be getting in. When I cut, I up the amount of protein per pound of body weight (recommended is 1 gram per pound) to around 1.5 grams per pound. If I am doing low carb, I will up the fats to about .75-.8 grams per pound and drop the carbs.
Find out your TDEE, and go off of that to know exactly how many calories you should get in per day. Fill in your essential macros with protein and fats first, then use carbs to fill the rest of your kCalories.
But really everyone's body is different, and it's going to take some experimenting to really understand how your body reacts.
Ya, I only use the TDEE to calculate calories. Then I divide the macros myself how I want them to fill in the total kCalories per day.I've got my TDEE calculated but the macro percentages that are "suggested" has fat under 20%. Protein at 1.5/lb and the rest in carbs. I think I could get it to 50% though with a little tweaking. Thanks for the input!
Ahh!! I'm getting so anxious to run my tub of alphamine!! Get it man!5am...groggy...dosed MM, Alphamine, ABE, D-POL...zing! Ready for a killer back workout!
Good point! I haven't been pushing that because I don't have a spotter and typically the designated reps is all I'm comfortable doing myself. But I think I'm going to start doing this, I'll just grab one of the guys to spot me on the last set!Remember that the last set on 5/3/1 is as many reps as possible and not limited to the target reps.
It's actually a very important part of 5/3/1. That is the set that should be all out, balls to the wall. Your starting weights may be too high if in week 1 you're only hitting 5 on your last set.Good point! I haven't been pushing that because I don't have a spotter and typically the designated reps is all I'm comfortable doing myself. But I think I'm going to start doing this, I'll just grab one of the guys to spot me on the last set!
Well I typically feel like I COULD do more but like I said, I don't want to push myself to failure without a spotter. But I want to do this right so I'll see just how much I can push that last set.It's actually a very important part of 5/3/1. That is the set that should be all out, balls to the wall. Your starting weights may be too high if in week 1 you're only hitting 5 on your last set.
You don't need to push to failure. Wendler himself recommends stopping 1-2 reps short of total failure.Well I typically feel like I COULD do more but like I said, I don't want to push myself to failure without a spotter. But I want to do this right so I'll see just how much I can push that last set.
Exactly. You should be able to set rep PR's at certain weights without failing. Especially in the beginning. I think 2 cycles ago I benched 225x15, I knew at 15 I had to stop myself because I was getting close to total failure. And yes, I went with the start lower mentalityYou don't need to push to failure. Wendler himself recommends stopping 1-2 reps short of total failure.
That's what I had thought, which is why I went with this program because I wouldn't need a spotter. So if that's the case then I'm pretty much hitting that point on my last set.You don't need to push to failure. Wendler himself recommends stopping 1-2 reps short of total failure.
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