warren_1987

hi mate just read it but confused about a few things are you meant to lower kcals ? keep at maintanace or at bulk level?

but sounds good

amurphy

to loose weight you need to lower but increase fats/prot % wise of your total calories.

warren_1987

cool , i figured they woud have to be lower but was not sure ow much you lowering yours by? i will most likley only lower by a small ammount under maintanace as i loose weght very quickly for some reason

amurphy

i have lowered them to between 2100-2400, i never keep my days the same amount so the body doesn't get used to it and keeps it guessing. i worked this out reading an article on www.bodybuilding.com can't find the link, i will find it in work as i printed it off to read if you want. this worked out what calories i should be doing,diet (though i did prefer pscarbs timed carbs diet) and i did a few calculations ont this website giving what exerises/cardio/type of work you do etc and it gave me 2300 cal. i didn't drop to this straight away though i gradually wored down to it.

warren_1987

cool id appreciate that mate, well im still bulking at the moment so eating around 4300kcals per day but not sure how low i will go yet

Pscarb

that article was not written by me as you have guessed, i posted it up as it was what set me on the road to start using Carb Cycling for myself and others....i prefer carb cycling to carb timing....

carb cycling is not hard and will give results the key is to find what levels work for you this is done by trial and error over a few weeks...
i normally give someone a very low carb diet for the first to weeks to gauge how their body works to low carbs their is a post on the forum of such a diet....

for yourself looking at your diet i would change a few things.....i would firstly set out a carb cycling system a popular one is:
V Low carb
Low carb
Med carb
High carb
Low carb
V Low carb
High carb/Cheat

using your diet this is what i would suggest for a V Low carb day...

6am- 6 whole eggs
9am- 2 scoops protein blend + handful of almonds or mixed seeds
12pm- Tuna or chicken along with veg and salad + 2tbsp Extra Virgin Olive Oil
3pm- 50g Oats + 2 scoops protein blend
5.15pm workout
6.15pm- 50g liquid carbs (something like Extreme build and recover) + 1 scoop whey protein
7pm- 200g of lean protein with lots of veg and salad
B4 bed if still hungry 1 scoop whey protein and 1Tbsp of natty peanut butter

this diet gives you approx 80g of carbs, a Low and medium day aim for 125g and 200g respectively....it is late so i need to get some rest i hope what i have written helps you...

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Robsta

How would you work that if say training at 10.30 after getting up at 10...am this is???
Cheers Paul

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Robsta

amurphy

thanks for the reply pscarb, much appreciated

i will alter my diet to suit your changes. your reply now gives me a better idea of a weekly diet to aim for and im sure i will get the best results.

cheers again.

amurphy

another quick question!

would you take the carbs at the same time everyday as suggested just the amounts changes depending if it is a low/high day etc?

or would you through in carbs in the morning/lunch time on high days or should this be avoided and keep carbs to pre/post WO?

Pscarb

Robsta sorry for the delay my broadband fukced up, for that time of the day i would just have a protein drink with some orange juice before your work out as any more would draw blood into the gut and away from the muscle...

amurphy i eat all my carbs on Vlow/Low and medium days in the first 4 meals on a high day i eat carbs in all 6 meals.....i dont have carbs in my PWO shake when i diet though...

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Robsta

Glad you said that Paul, as that's exactly what I do....pro-pep half hour before I work out, then pwo shake, then steak/chicken/tuna depending.

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Robsta

warren_1987

hey got a quick question, paul prob best to awnser but if ayone else can , be my guest.

is it worth doing this sort of diet for say 2 weeks just to shift a couple lbs of fat in the middle of a bulk?

i dont know if that sounds stupid lol, heres the situation im trying to gain some mass with limited fat , so im on a very long bulk but clean, if i feel that i have gained a little unwated fat, would it be worth going on a diet for two weeks to sift some before resuming my bulk, just if i let it keep building up im worried i will have loads to shift by the time i have any real size. or is it best just to keep bulking and then cut when i hit a size im happy with?

cheers guys

Pscarb

well you could and yes it would shift both fat and water amount it would shift would be down to cardio, but why dont you just clean bulk??

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warren_1987

hi mate thanks for the sharp reply, i am clean bulking, but i havent took any pics for a while to compare and feel i might have put on a bit as i have gained 13lbs in 8 weeks. im hope ing i havent put on a ammout that will reqire a fat loss diet as im planning on carrying on my bulk till june as im only 178lbs at the moment at 5'11'' and would like to get bigger first. i suppose i wont know till i take the pics next week which will sow my 10 week progress.

i was just wondering incase i have put on fat, as i wouldnt want to leave it till i got too notacably fat. thanks again warren