IF/Carb Cycle Cut
- 04-14-2010, 10:42 PM
IF/Carb Cycle Cut
I am going to start a new cutting cycle. Hopefully I will be lean enough and finally see some abs by the time July rolls around. I have been lifting consistently for 4 years. I have never gotten below an 11% bf, which made me really really frustrated. Now after one too many cheat meals, I am sitting at a roughly 16% bf. My plan is the following:
Diet: Intermittent Fasting ( 16-18 hours )
Carb: Under 50g
Protein: 1.5g x LMB
Fat: whatever is left over after the carbs and the protein will be dietary fat.
I will be fasting Monday thru Friday, on Saturdays and Sundays I will be eating normally. Wednesdays and Saturdays will be my refeed days, 200 grams of carbs on Wed and 300 grams of carbs on Saturday. If this gets to be too much, I will either cut back on the carb amount or cut out one of my refeed days.
Training: (Upper/Lower Body Split)
Monday: Lower body
Tuesday: 20 minutes of HIIT plus Upper body
Wednesday: Fasted steady state cardio (treadmill/swimming/elliptical)
Thursday: Lower body
Friday: 20 minutes of HIIT plus Upper body
Saturday: Fasted steady state cardio (treadmill/swimming/elliptical)
I will start up this tomorrow since it corresponds with my plan. I will keep a daily log just to keep myself motivated and you guys updated. Thanks for following and viewing.
- 04-14-2010, 11:14 PM
- 04-15-2010, 09:41 AM
04-15-2010, 10:21 PM
So today was my first day...felt very good
Total Fast Time: 18 hours
Deadlift: 6 sets of 5 @ 285
DB Bulgarian Squats: 4 sets of 5 (each leg)
Hamstring Curls: 3 sets of 10
Calf Raises: 3 sets of 10
20 Minutes of HIIT after my lifting...
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