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time to lean out. need help with diet

thu_hobbit

Active member
About myself:
I have lifted for the last 12 years. A little over a year ago, i had to do a temporary job change which took me from being outside and active almost every day to sitting behind a desk and being a paper b**** haha. on top of that i had a newborn at the same time, so needless to say i became way less active all around and my diet suffered (no excuse for that one). I went from weighing 190 to 225 in a year. about 2 months ago i got out of my desk job and back to doing what i love. my diet is much better and i am down to 215 and lost 2 inches off my waiste. my goal is to cut back down to between 180-190lbs and slowly lean bulk from there. i do about an hour of cardio early in the mornings followed by a good lifting session around noon on my lunch break. my strength and endurance has started going back to what it was a year ago, but i need to cut those last pounds off before i will be where i would like.

my workout routine:
monday- 0730-0830 long distance run and body weight workout, 1130-1230 back/bis
tuesday- 0730-1130 ju jitsu
wednesday- 0730-0830 long distance run and body weight workout, 1130-1230 chest/tris
thursday- 0730-0830 row intervals, 1130-1230 LEGS!!!
friday- 0730-0830 long distance run and body weight workout, 1130-1230 shoulders and neck

what i need help with:
my goals for caloric intake/day is 2470cals. i do cardio from 0730-0830 and lift from 1130-1230. i lift at this time because once i get home its back to work haha (helping the wifey with the kiddo and the house etc). i have times planned for meals but would like some help with my macros per meal. here are the times i plan to eat= 0830, 1030, 1300, 1600, 1900 and right before bed.

keep in mind i am trying to lean down so if anyone could please help me out with some healthy meal choices that meet my marcos (or at least close to them) for these times or at least some input on protien/carbs/fats per meal then i can come up with my own meals. any help is much appreciated.

overall goals:
increase metabolism
get to 180-190lbs
increase strength/endurance
continuously improve diet
get them gainz!

my total macros would be:
protien 35% @ 222g (888 cals),
carbs 33% @ 206g carbs (826 cals),
fats 30% @ 56g with about 14g in 4 meals (756 cals).

this is my starting point for macros. i was thinking of increasing my protien intake to 40% and decreasing my carb or fat intake and any input would be great. thanks guys. let me know if you think i should post this in the nutrition or weight loss forum for more replies
 
Awesome intro man. Your macros look pretty solid, very similar to my typical intake. I would highly recommend carb cycling if you can. Since you're not doing any workouts on Saturday and Sunday, you might want to consider dropping your calories and carbs a bit. I've always had great results with carb cycling.

Protein/carbs/fats per meal is pretty irrelevant, just hit your totals for the day and you'll see results. I prefer to have the majority of my carbs post workout, and keep the rest of my meals relatively low carb. That's just the way I do it, and it works very well for me. But as long as you're hitting your macros for the day you can split it up any way you please.

As far as meal ideas, learn to like green veggies. They're great for adding volume to your meals and keep you feeling full. Almost every night I do a HUGE salad with 6-8oz grilled chicken, some peppers, onions, mushrooms, 70g avocado, and salsa as dressing. Its one of my favorite meals, it never gets old. 200g of carbs is a good amount to work with, so you can add in beans or rice. Another great idea that I implement is to use high fiber wraps in place of bread to keep your carb intake in check. I would also recommend Quest bars, they're super high in fiber and they keep you feeling full. Good luck with your goals man! Plan looks solid!
 
I was thinking about carb cycling and ive read into it. I get the basic concept of it but i dont know how i would do it. What would be an example for p/c/f during the week vs the weekend in percentage?
 
bighulksmash said:
Yessir , im on mobile now when i get home ill check it out thoroughly. In Boston its a free for all traffic melee.
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Haha i can only imagine. Im a country boy so when i lived out by austin for a while i couldnt handle the traffic. But i do love boston. Was there once during a vacation to visit an old buddy in cape cod. Great people plus i fit in since im one irish mofo
 
thu_hobbit said:
Haha i can only imagine. Im a country boy so when i lived out by austin for a while i couldnt handle the traffic. But i do love boston. Was there once during a vacation to visit an old buddy in cape cod. Great people plus i fit in since im one irish mofo
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Sweet i lived in Brownsville tex baycity and Palacios.
Your goals are solid . How long are you on this cut for ?
 
bighulksmash said:
Sweet i lived in Brownsville tex baycity and Palacios.
Your goals are solid . How long are you on this cut for ?
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I plan on going till october then eat maintainance of the weight i reach then for a couple weeks to give my body a break. then i will continue the cut until i reach my goal of between 180-190 at 10-12%bf which will most likely in janruary time frame
 
thu_hobbit said:
I was thinking about carb cycling and ive read into it. I get the basic concept of it but i dont know how i would do it. What would be an example for p/c/f during the week vs the weekend in percentage?
Click to expand...

I typically keep my training days high or moderate carb days, and rest days I do low carb days. As far as macros, I would set it up like this:

-moderate carb day: 35%p/35%c/30%f
-high carb day: 30%p/50%c/20%f
-low carb day: 45%p/20%c/35%f

Something along those lines is what I tend to follow. I usually split up my week to have 2 low days, 2 high days, and 3 moderate days. This diet strategy works very well for me, and it allows me to enjoy certain foods on certain days and fit different foods on my menu depending on the day. You can also increase calories slightly on your high carb days, and decrease slightly on your low carb days. I would say 200-300 calories in either direction is a good rule of thumb. Just make sure you're getting enough protein and cycle your carb intake to keep your body guessing.
 
thu_hobbit said:
I plan on going till october then eat maintainance of the weight i reach then for a couple weeks to give my body a break. then i will continue the cut until i reach my goal of between 180-190 at 10-12%bf which will most likely in janruary time frame
Click to expand...

Good moves man . Im in for progress! !
 
john.patterson said:
I typically keep my training days high or moderate carb days, and rest days I do low carb days. As far as macros, I would set it up like this:

-moderate carb day: 35%p/35%c/30%f
-high carb day: 30%p/50%c/20%f
-low carb day: 45%p/20%c/35%f

Something along those lines is what I tend to follow. I usually split up my week to have 2 low days, 2 high days, and 3 moderate days. This diet strategy works very well for me, and it allows me to enjoy certain foods on certain days and fit different foods on my menu depending on the day. You can also increase calories slightly on your high carb days, and decrease slightly on your low carb days. I would say 200-300 calories in either direction is a good rule of thumb. Just make sure you're getting enough protein and cycle your carb intake to keep your body guessing.
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Ill definately have to give it a try but probably not until i get my diet completely dialed in. I will try it for sure
 
thu_hobbit said:
Ill definately have to give it a try but probably not until i get my diet completely dialed in. I will try it for sure
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Definitely man. Yeah its a b*tch to figure it all out, especially if you don't have a base diet dialed in. Don't overdo it. Just counting macros and being on top of a solid diet will do you well. Carb cycling is above and beyond, but it works very well
 
so after my post workout shake and pre bed casien, that leaves me 2090 cals to play around with between 4 meals. should be pretty easy to do. i was thinking about keeping my carb count higher in the earlier meals and lower as the day goes on. then ill switch it up and see if i react to carbs later in the evening. ill stick with whatever treats me best. once i get it really dialed in i will give card cycling a go and see if i react even better to that. hopefully i get good results fast haha. i will be running a sarm cycle in the next couple months so im trying to get my diet perfect before i start...plus i hit a damn deer the other day so there went my supp money. stupid insurance premiums haha!! ill be buying the rest in 2 weeks. hopefully after that ill be getting to log the epi andro by lg sciences, unless i get the lg sciences first, then ill run that first.
 
Late to the party but had to commend you on the post detail, looks like a solid set up to me as long as you're in a deficit

I wouldn't increase protein from the already 220+g it is, if you want to shift any away from carbs just add some fats in IMO
 
Driven2lift said:
Late to the party but had to commend you on the post detail, looks like a solid set up to me as long as you're in a deficit

I wouldn't increase protein from the already 220+g it is, if you want to shift any away from carbs just add some fats in IMO
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Thanks for joining the party driven. i will definately up the protein intake. i think i will try lowering fats instead of the carbs ONLY because i will be using cardarine (along with other things...i have a log up in anabolics) while cutting down. i have read that when taking cardarine can cause a big drop in blood sugar levels and nobody likes that haha. plus i don't bloat on carbs like a lot of people do. heres what the new plan will be:
p/c/f= 40/30/30 and if i need to up protien it will be 50/30/20

any thoughts?
 
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