RedneckDB
Member
- Awards
- 0
Hello all -
I recently joined these forums and thought it was about time I sorted out a strict diet to help burn fat and either maintain or gain lean muscle mass. Based on my current goals I would like to get 'cut/ripped' before then lean bulking to 185 then eventually 200 although I see this as being a long journey I will get there !
A long story cut short, at the age of 18/19 tired of weighing 120lbs and being 'weak/small' I decided to join a gym/weight train, it did take me a long time to work out what did/didn't work for me and thankfully I was introduced to Squats and deadlifts 2 years ago and also gained a lot of knowledge about how and what to eat when etc in summer of 2008 I was forced to take 3 months due to having glandular fever but since then I have got far stronger on my lifts particularly Squat/Deadlift although they aren't 'big' by most peoples standards I am pleased with my current progress. Now just turned 23 I am weighing between 165-170lbs depending on when I weigh myself and would like some advice on diet. I am not currently sure of BF % but I'd imagine it is around 15% maybe slightly less maybe slightly more.
First of all I've calculated what I believe to be my 'rough/approx' maintenance calorie intake based on my activity level/body weight and have put it at 2725 can someone tell me if they think that sounds right or if they think I am way off mark.
I was going to follow a macro split of 50p/30c/20f and all food will be 'clean' split between 6 meals per day this would look like;
2725 Cal Daily Maintenance -
50% Protein = 1362.5 Cal = 340g
30% Carbohydrates = 817.5 Cal = 204g
20% Fats = 545 Cal = 60.5g
I would split this between 6 meals a day resulting in the following split per meal throughout the day [training around approx 8am most days]
Per Meal 'approx' -
56g Protein
34g Carbs
10g Fat
Now as stated above if anyone thinks the above is 'wrong' in some way then I am open to all your opinions as I've not ever 'recorded' a diet before just always made sure to eat good sources of everything wherever possible.
Also - would it be an idea to taper the calorie intake down each week by roughly 100cal throughout the 6-8week program? I might have to adjust the overall figure of '2725' after the first week or 2 anyway if it doesn't seem to be enough or is too much so I will have to allow for some flexibility I guess.
My basic theory from research so far is that by following a diet of 'maintenance level' calories whilst following a heavy lifting program - 4 days a week + 15min sessions of HIT Cardio twice per week I will be able to burn fat and keep my current muscle.
I will when I start a training log post up some pictures although I don't have great pics of when I started the difference will still be obvious. I will also post up the current w/o routine I am following as well as updates on progress with each day where possible.
Supplements -
Met R-X Supreme Whey Protein [ Seen good results from this in the past + good taste + doesn't cause any stomach upset! ]
BSN N0 Xplode + BSN Cellmass - I tried BSN N0 Xplode as a 'tester' recently and both workouts I used it were off the scale for me for energy from start to finish so that is why I have chosen to use this one and to stack with Cellmass - hoping I will respond well. I also tried Met R-X amped on alternate workouts from the N0 xplode and found that it didn't do anything for me - a can of redbull would be better IMO!
Again any advice is much appreciated!
I recently joined these forums and thought it was about time I sorted out a strict diet to help burn fat and either maintain or gain lean muscle mass. Based on my current goals I would like to get 'cut/ripped' before then lean bulking to 185 then eventually 200 although I see this as being a long journey I will get there !
A long story cut short, at the age of 18/19 tired of weighing 120lbs and being 'weak/small' I decided to join a gym/weight train, it did take me a long time to work out what did/didn't work for me and thankfully I was introduced to Squats and deadlifts 2 years ago and also gained a lot of knowledge about how and what to eat when etc in summer of 2008 I was forced to take 3 months due to having glandular fever but since then I have got far stronger on my lifts particularly Squat/Deadlift although they aren't 'big' by most peoples standards I am pleased with my current progress. Now just turned 23 I am weighing between 165-170lbs depending on when I weigh myself and would like some advice on diet. I am not currently sure of BF % but I'd imagine it is around 15% maybe slightly less maybe slightly more.
First of all I've calculated what I believe to be my 'rough/approx' maintenance calorie intake based on my activity level/body weight and have put it at 2725 can someone tell me if they think that sounds right or if they think I am way off mark.
I was going to follow a macro split of 50p/30c/20f and all food will be 'clean' split between 6 meals per day this would look like;
2725 Cal Daily Maintenance -
50% Protein = 1362.5 Cal = 340g
30% Carbohydrates = 817.5 Cal = 204g
20% Fats = 545 Cal = 60.5g
I would split this between 6 meals a day resulting in the following split per meal throughout the day [training around approx 8am most days]
Per Meal 'approx' -
56g Protein
34g Carbs
10g Fat
Now as stated above if anyone thinks the above is 'wrong' in some way then I am open to all your opinions as I've not ever 'recorded' a diet before just always made sure to eat good sources of everything wherever possible.
Also - would it be an idea to taper the calorie intake down each week by roughly 100cal throughout the 6-8week program? I might have to adjust the overall figure of '2725' after the first week or 2 anyway if it doesn't seem to be enough or is too much so I will have to allow for some flexibility I guess.
My basic theory from research so far is that by following a diet of 'maintenance level' calories whilst following a heavy lifting program - 4 days a week + 15min sessions of HIT Cardio twice per week I will be able to burn fat and keep my current muscle.
I will when I start a training log post up some pictures although I don't have great pics of when I started the difference will still be obvious. I will also post up the current w/o routine I am following as well as updates on progress with each day where possible.
Supplements -
Met R-X Supreme Whey Protein [ Seen good results from this in the past + good taste + doesn't cause any stomach upset! ]
BSN N0 Xplode + BSN Cellmass - I tried BSN N0 Xplode as a 'tester' recently and both workouts I used it were off the scale for me for energy from start to finish so that is why I have chosen to use this one and to stack with Cellmass - hoping I will respond well. I also tried Met R-X amped on alternate workouts from the N0 xplode and found that it didn't do anything for me - a can of redbull would be better IMO!
Again any advice is much appreciated!