So I've decided to try and build muscle and lose fat at the same time for the summer. I know this is hard, but by using a carb timing diet i think it can be done. Im still a little confused on the diet so if anyone has any input plz reply, thanks. Keep in mind I am a student so my diet has to be somewhat flexible.
So with a carb timing diet for 5 days straight Mon-Fri I will eat basically no carbs up until post workout where I will eat 65-100 carbs. Then thats it for the night. The idea is to use fat as a fuel instead of carbs, in order for the body to do so my diet needs to have at least 40% fat ratio.
Heres what a typical day looks like for me diet wise
735 am Meal 1) 1 whole boiled egg, 5 egg white omelet with 1 slice of non fat american cheese, 1 scoop whey protein
meal 2) 10 45am 2 cups non fat cottage cheese, 10g fish oil, 5-10 almonds, low carb low fat high protein shake
Meal 3) 145pm Skinless Chicken Breast and a small lean grilled steak with 1tblspoon of olive oil
Meal 4) 445 pm 5 egg white omelet w/ non fat american cheese, 1/2 cup cottage cheese w/ 20 almonds, one instone pudding, 3 oz of drained tuna, 10 g fish oil
Meal 5 Pre w/o) 630) 1 scoop whey protein
Meal 6 post w/o) 8pm Carb time...1 banana, 1 grapefruit, 1 apple, 2 scoops whey protein
Meal 7 9 15 pm, 1 filet of salmon/snapper with 1 tblspoon olive oil 5 g fish oil, 10 almonds
Meal 8) 1130pm 1 scoop casein protein, 1/2 cup cottage cheese with 15 almonds
This usually comes about to be anywhere from 3000-3500 calories....I know I am using almonds too much probably I ordered some flaxseed so I wont depend on almonds too much in a few days. I also am having at least 100 ozs of water on non workout days and around 200oz on workout days.
Saturday and Sunday are my carb up days when i eat 40/40/20
I have weight training three days a week at school, but most of my workouts are at home b/c I enjoy it more and its less crowded and better machines.
Monday 5pm 15 minutes of HIIT cardio about 200 calories and then about 20 minutes of abs. 7pm at home Chest and bis
Tuesday 15 minutes of HIIT Cardio about 200 calories and then triceps/abs
Wednesdday Lower body
Friday Chest Bis
Saturday Legs and Tris
Sunday Off/maybe cardio
1) Green Bulge
2) Nitrix N02
3) Multi Mineral/Vitamin
4) Vitamin B Complex
6) Basic Cuts
7) Lean Extreme
8) Fish oil, flaxseed (soon).
So thats it, I have gained about 20lbs of muscle in 3 months eating about 50/40/10, but want to try to get really lean and big for the summer. I'll get pics as soon as my camerca gets fixed. Any advice/input is appreciated thanks.