I plan on starting the Lean Gains approach to dieting on Monday and am just trying to work out any kinks in my plan. Right now, I am around 190 at 12% and looking to be around 8% by the end of August before I start my next cycle. Here's the plan as of now.
Goal is to cut fat and retain muscle. My weight is about 190 at i'd say around 12%
16 Hour Fast = 9pm - 1pm
8 Hour Feed = 1pm - 9pm
Workout 3x Week = Mon/Wed/Fri
Cardio 6x Week = Mon-Sat
Workout Day Calories = 2800 Calories
Rest Day Calories = 1800 Calories
1pm - Pre-Workout Meal (20% Daily Calories = 570) = 10g Fat, 60g Carbs, 60g Protein
3pm - Workout + Cardio
5pm - Post-Workout Meal (60% Daily Calories = 1680) = 40g Fat, 200g Carbs, 130g Protein
8pm - Final Meal = 20g Fat, 20g Carbs, 80g Protein
Totals = 2830 Calories, 70g Fat, 280g Carbs, 270g Protein
o Eat some fruit with Pre- and Post-Workout Meals
o Post-Workout Meal can include carb-dense treats such as low fat ice cream, cereal, etc..
1pm - Pre-Cardio Meal (35% Daily Calories = 660) = 20g Fat, 20g Carbs, 100g Protein
3pm - Cardio
4pm - Post-Cardio Meal = 20g Fat, 20g Carbs, 75g Protein
8pm - Final Meal = 30g Fat, 20g Carbs, 75g Protein
Totals = 1870 Calories, 70g Fat, 60g Carbs, 250g Protein
o Final Meal must contain slow digesting protein such as casein or meat with fiber and fat
How do my macros look for a cut? Less carbs on WO days maybe?
Also, what workout would be good with Lean Gains? I normally do 5x5 during my cuts but i'm looking to switch it up. Was thinking maybe going with DC but i'm not really sure. What do you guys think?