Any suggestions on when to start Vat Attack@

[GoHardOrGoHme]

So ive been dieting for 2 weeks and using recreate and anabolic pump for 1 week. My diet ist taking in between 1500-2000 calories depending on my activity level.

1500 on days of no activity
1700 on just lift or just cardio
2000 on days of both

Ive dropped most of my water and carb weight b/c im only taking in between 40 (no activity) and 100 (days of both) a day.

I wanna add in Vat attack to the mix to start really leaning out but i dont know how long i should wait till i start cycling it in. Im thinking when i do start it start at 1 gram a day and work up to 3 grams a day along with 4 RC a day.

My macro intake in gram is averaging in the ball park of 210/70/70 p/c/f
with on day calorie/carb spike
BMR~2025



So any suggestion on when and how to cycle in vat attack?
Thinking about doing this cut for about 8-10 weeks and drop around a pound of fat a week.

 

[carpee]

You're 194 lbs. and your BMR is 2025??

i would just go ahead and go with 3 grams a day. if you wanted to work up you could go up to 6 grams a day. I did 3 grams a day for 4 weeks (1 tub) with a not so clean diet, and my waist still shrunk

 

[GoHardOrGoHme]

You think thats high or low?

I can show you the equation i used to come to that figure it out. I figured the 2026 when i was around 200 and since then ive dropped to 194 adjusting my calories along the way.

And are you sure that started at 3 grams a day PLUS the 4 pills of RC im already taking is a good idea?
66+(6.23 x your weight in lbs) + (12.7 x your height in inches) - (6.8 x age)

Right now after this week my BMR is 1988 at 194 and ive made adjustments using my handy little itouch program ( got it free with my mac...most addictive little toy).

At 200 pounds my BMR was 2026

 

[DreamWeaver]

Your calories seem way too low.. my 130 lb woman I have eating 2400... I may cut here down to something like 1700-1800 if she's dieting. The biggest mistake you can make is eating too little, your metabolism will just crash.

 

[GoHardOrGoHme]

Ok this is good. Let me break down my day and ask:

How do i know when im not taking in enough calories? I would imagine my body would feel sluggish and i would feel quite fatigued along with less the stellar gym sessions.

Right now my day does something like this:

6 AM: wake up pop 2 RC, 1 AP, 1 gram Bulk SC
6:30 AM: 30 minute brisk walk
7 AM: 40 grams of oatmeal + whey protein shake
resv + green tea + ALCAR + ALA + Fish oil + CLA
10AM: meal 1 (ex. 4-5 eggs)

12 pm :meal 2 ( pepperoni and cheese)
Gren Tea + CLA
2:15 : 1 AP
2:45 2 RC
3:00 PM: 40 grams oatmeal + protein source ( turkey burger)
Bulk SC + Fish Oil
4:30: Green Mag + White Flood + Green Tea + ALCAR
5: Lift
7: Post WO whey + Bulk SC

9-10: pre bed meal (tuna or salmon or something lean and high in protein)


By the end of the day ive eaten ove 200 grams of protein, round 100 grams of carbs, and 70-80 grams of fat on my most active days. And i only crash round 1 pm which is when my body normally wants to nap.

As of now my lifts are strong and im pretty energetic for cutting my calories. What do i need to look out for to make sure this isnt killing my metabolism

 

[GoHardOrGoHme]

oh i also dont count fish oil + veggies in my calories

 

[GoHardOrGoHme]

OK...so with the help with the genius that is snagency i made some major corrections to my diet routine.

Starting off at 2400 calories a day. Over time drop this about 50 or so calories a week. Every 4th day hit a carb spike meal at the end of the day along with some magical AP.

Daily Schedule goes as follows:

6:00 AM- 2 RC, 1 AP, 1 gm SC, 1 gm VA
6:15 AM- Start sipping on some Xtend
6:30 AM- Cardio
7:00- 1 AP
7:15- Meal 1 + Green Tea, ALCAR, Resv, ALA, Fish Oil, CLA

9:00AM- Meal 2

12:00 PM- Meal 3 + Green Tea +CLA + 1 gm VA +

2:45 PM- 1 AP, 2 RC, 1 Gm SC
3:00 PM- Meal 4

5:00- Green Mag, White FLood, ALCAR
5:30- Lift + GG + Xtend
7:30- Post WO meal 5 + 1 gm SC

9-10 PM- meal 6

Pre-Bed- 1 Gm VA

Low Carb Days- 1-2 meals (depending on activity level) 40 grams
High Carb Days: meal 6 100+ grams with AP 15 minutes before

Protein i will keep it over 200 grams a day
Fat will drop will drop as overall caloric intake drops.

Ive taken out my cheat day and will save it for when my body really need its.

By the end of the 10 weeks my calories would have dropped to about 1900 a day and by then i would be nearing the end of this cutting cycle.

Weekly work out routine:

M- Light Cardio, Lift
T, Lift
W- Anabolic Cardio
TH-Lift
F- Light Cardio, Lift
Sat- Anabolic cardio
Sun- rest

Lifting intensity will increase over time but duration will not go over an 1.5 hours max.

Goals:

bench 315 3x10- 2 minute breaks
Squat: 455 3x10- 2minute breaks
Deadlift: 455 4x10


Weight goal- FFM~ 175 lbs
Total Weight ~ 185 lbs
BF % goal ~ 6-7% lbs

Drop 1 lbs of fat a week for 10-11 weeks.

 

[Y2Jversion1]

Looking forward to this!

 

[GoHardOrGoHme]

Im think im about done tweeking this baby up and ill start up a log in the logging/reviews section