borostu82

Hi

I'm currently carb cycling to drop my body fat for my first show and would like some advice on how my diet looks, i'm 16ish weeks out, 1 week ago i was 15%bf at just over 16 stone.

high carb day

meal 1 oats 100g, 4 whole eggs

meal 2 cottage cheese 250g, bananna, whey

meal 3 chicken 200g, sweet spuds 300g, cous cous 100g, chopped broc 100g

meal 4 (pre work out) large orange, whey

meal 5 (post work out) bananna, whey

meal 6 tuna 1 tin, sweet spuds 300g, salad 100g

meal 7 whey (this will be replaced with casein when it arrives)

pro = 302 carbs = 356 fats = 49

med carb day

meal 1 oats 75g, 4 eggs

meal 2 cottage cheese 250g, natty PB 1tbsp, bananna, whey

meal 3 chicken 200g, basmati rice 50g, chopped broc 100g

meal 4 (pre work out) orange, whey

meal 5 (post work out) bananna, whey

meal 6 salmon 200g, sweet spuds 200g, salad 100g

meal 7 whey (casein)

pro = 293.5 carb = 254 fats = 77

low carb day

meal 1 oats 75g, 6 eggs

meal 2 cottage cheese 250g, natty PB 1tbsp, whey

meal 3 extra lean mince, basmati rice 50g, chopped broc 100g, oilve oil 1tbsp

meal 4 mixed nuts 100g, whey

meal 5 natty PB 1 tbsp, bananna, whey

meal 6 salmon 200g, salad 100g

meal 7 whey (casein)

pro = 294 carb = 154 fats = 105

then back to high carb day.

i'm going to do this till the 12 week point, does this ok?

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

greg fear

what are you cycling them like mate for example it looks like u are following
high
med
low then back to high? is that correct?

because most including myself would not suggest to cycle them like that

borostu82

yeah thats the way i was told to do it mate, how would you work it?

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

greg fear

you are 16wks out and it will work mate and u will lose fat dont get me wrong

i think a better approach is something like:
high
low
low
med
low
low
low

then back to high, u will lose more bodyfat cycling like this
but see what some other members advise you to do
also training should be done mainly on the low days so you are using fat for fuel
instead of the carbs

borostu82

cheers for the advice, i'll have a look see what the other members think but i could easily change over to the way you advised. at the mo i aint doing cardo in the mornings but i'm going to start to help bring the fat off.

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

Lost Soul

My theory is that the initial stage down to 12 weeks doesnt need cycling
cycling will come later when you are struggling to lose body fat and energy levels are down, initially a targetted plan will allow you to drop weight quickly initially without catabolism and fatigue

then employ something more advanced
then take it further in relation to progress

1 - are you natural or using gear?
2 - do you have pictures you can post?
3 - which days are training and what do you do in them?
4 - when is cardio done and on which days? what is it?

i think these, well 1,3 and 4 are vital before its possible to say which way round to go

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borostu82

LS- 1, i'm currenty in my last 2 weeks of PCT so i can have so i can have 2 weeks off before starting another course 12 weeks - show.

2- i'll get some pics up when i'm back home in a few days i'll either post or pm you them.

3- The Workout

Day 1: Chest and Delts

Bench Press 5x5
Incline dumbbell press 3x8
Weighted Dips 3x8

Jerk and Press 5x5
Side laterals 2x12

Day 2: Back

Chins 3x weighted max reps
Reverse grip barbell rows, Yates style 3x8
Rack Deadlifts 5x5
Barbell Shrugs 3x6
Reverse flyes 2x15

Day 3: Arms, Abs

Standing barbell curl 3x8
Reverse grip bench on smith 3x12
Preacher curls 3x8
Skull crushers 3x12
Crunches
Full body stretching

Day 4 off

Day 5 Legs

Leg Extensions 2x15
Squats 5x5
Stiff leg deadlifts 3x8
Heavy dumbbell lunges 3x6
Standing calf 3x12
Seated calf 3x8

Day 6 & 7 off

i do 30 mins cardio on training days execpt legs, i'm going to start doing 20 mins first thing in the morn too. i do either x trainer or bike. (i cant run too many injuries from the army)

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

Greekgoddess

I am 16 weeks pre contest. I am cycling three days low and one day high complex carbs. I keep good fats and loads of protein to try to keep the muscle. This works for me, I have great energy levels. I have been eating clean for three months now. Is it tough? Of course it is, but its working for me.

I look better at 16 weeks out than I have ever done before a contest, and I am 52! I train heavy on the weights four days a week, do one or two nights kickboxing and work singing and dancing in a rock and roll show at weekends. I get free drinks where I work, but drink spring water all night.

I review my diet every week and see what works best for me. I keep a training diary with workouts and diet in, which helps me see the details.

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borostu82

well i only switched over to this diet monday pscarbs told me to start carb cycling and gave me the numbers to work with, i was doing the diet in the flex mag and it was ok lost some fat

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

borostu82

what show you doing greekgoddess?

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

borostu82

sorry to bumb this thread i just need some advice.

last month (29th) i had my bf measured by a tanita here are the readings

height 178
weight 104.5kgs
bmi 33
bmr 9329 kj 2230kcals

impedance 371
fat% 17.1
fat mass 17.9kgs
ffm 86.6kgs
tbw 63.4kgs

i had it measure on calipers 2 weeks later and that said i was 15%

today i had it checked again by the tanita here are the readings

height 177
weight 99.7kgs
bmi 31.8
bmr 9031kj 2158kcals

impedance 381
fat% 16.4
fm 16.4kgs
ffm 83.3
tbw 61kgs

is it possible to loose possible that much ffm in 1 month? i have stuck to my diet. i have been doing what greg sugested HLLLMLL. i have defo lost weight and dropped bf but i dont think these are that accurate what do you guys think?

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

borostu82

oh just another quick one when working out carbs to you think i should include the fruit and veg?

thanks

stu

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

shorty

those body fat scales are sh1te mate... go off the mirror!

yes calculate fruit...veg i wouldn't bother with!

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borostu82

i think i'll stick to the mirror i just wanted to try to make sure i was not loosing weight too quickly. cheers shorty.

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

Pscarb

as shorty said the BF scales are crap and way out for a bodybuilder....

you should not be eating any fruit so drop all of it.... you should not count veg in the amounts as it should be mostly green and therefore negative calories.

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