It wouldn't be the first time he did that.
Also, bb.com BF sale just went up. Seems kind of shitty unless I'm missing something...
Long post incoming:Long post (Click to show)
That sounds like a pretty good plan.
- Fasted workouts in the morning burns more fat but may be worse for performance, depending on if you're used to lifting in the morning or not. Take 10g og BCAA 15 mins before or sip on it during the workout if you're gonna train fasted. An alternative to training fasted is to train on a "protein and fat fast", which is essentially what Carb Backloading is. If you keep carbs below 20g during the start of the day and only eat protein and fat, you're body pretty much operates like it was fasting, burning fat for energy instead of carbs. If you're gonna do this protocol, eat a small fat and protein meal to as a pre workout meal and to break your fast and then lift 1-2 hours later, optimally around 4-6 o clock. Carbs and low fat in the evening with the remaining protein.
- two or three meals is good for cutting if you have a big appetite. I would eat the majority of the carbs and low fat in the first meal post workout, and then less carbs and a bit more fat at the end of the eating window. I did high protein during my cut, almost BW x 1.5. It provides the best muscle retention and satiety. That may be too much protein to get in just two meals. If so, you could eat three meals a day with the last one being just protein and fats.
If you're gonna do the Leangains approach with 16 / 8 hours fasting / eating, its important that you get slow absorbing protein in the last meal of the day before fasting so you have amino acids in your body until you start eating the next day. Casein / cottage cheese or if you wanna have animal protein you should eat beef/eggs with fibrous green veggies to slow the digestion. I always ate a big bowl of casein and cottage cheese with berries like a desert.
On the refeed day, keep protein at BW or 0.8 in grams and keep fat as low as you absolutely can. Add carbs so you hit maintenance calories or slightly below.
As you get leaner, you can introduce more carbs. You might wanna try the original Leangains protocol which has you carb cycling for workout / rest days. Keep protein at BW x 1.3-1.5 all days. Very low fat, high carbs (although not as high as a typical refeed day) around maintenance on workout days and low carb, moderate fats on rest days with a 25-30% calorie deficit. This Leangains protocol is advised for guys that are around 13 % bf, so you could try when you reach that point. The increased carbs would most likely improve your lifts.
- I'd say thats way too low calories for your weight and your current intake. Your lifts are gonna go straight down and when you have to decrease calories further due to slower rate of fat loss (everyone gets there eventually), you end up with stupidly low calories which might even hurt your metabolism and hormones.
Get a good estimation of your maintenance calories and take away 3500 calories. If you're gonna calorie cycle, you have to take into account how many days a week you train and adjust the cycling thereafter.
Start by doing maintenance on workout days and a moderate deficit on rest day. Do that for a week and then decrease with 200-300 cals for every day, keep it there a week and continue in this fashion until you hit a point where you lose about 1-1.5 pounds a week.
An example: At around 200 pounds, you're maintenance could be around 3000 calories. If so, you could theoretically do 2800 calories on workout days and 2100 on rest days if you lift 4x a week . That gets you a 3500 calorie deficit (200*4+900*3=3500).
To give you an idea, my macros by the end of the cut were (at 6'3, 175lbs, 2800 calories for maintenance):
3x a week, workout days: 375 carbs, 240 protein, 25 fat = 2650 calories
4x a week, rest days: 50 carbs, 270 protein, 80 fat = 2000 calories
I never dropped carbs more than this and it got me well below sub 10 % bf.
Now, I certainly didn't cut the fastest way. I lost about 1 pound a week in the beginning from 15% to 10% bf, but then things started to go really slow. It looked like a barely lost any fat for a month. I still advise you not to rush it and decrease calories more since the risk of losing muscle is too high at that point. Simply stick with the deficit you have at that point (which will most likely already be very big) and increase low intensity cardio. There's absolutely no need to rush a cut if you're not a bodybuilder going on stage and it will just hurt your progress. The fat loss at end of my cut seemed very slow, but then all of a sudden I reached the point I wanted.
No problems. I love to give advice and help guys if they listen and actually take the effort to put it into practice.
I used a bodybugg during my cut, but it actually just came out to the exact same maintenance as I was estimating before hand. For me, that was BW x 15 and an additional 300-400 calories on workout days. Go for the higher if you're doing high volume. Since you weigh a bit more than I did, I think 3000 calories is a good starting point.
I've never had a problem with food. I don't really get what you mean, but for instance, I've never liked fast food or unhealthy stuff. Pretty much never crave it. I naturally eat very "clean" all the time. One thing though, I've noticed that Leangains and Carb backladong can have you develop a weird relationship with food. I'm thinking about the aspect of cycling certain macros and fasting / eating. The huge portion sizes can also lead to gorging if you don't have good self control.
As for what I ate, it was pretty much whatever combination of the usual "clean" foods that I wanted that day. I made sure to get some kind of treat every day, but still a good one that fit my macros. For me that was typically cottage cheese with berries or some kind of protein ice cream made out of casein powder or something similar. I always had it as the last meal of the day so I had something to look forward to.
My main carb sources were potatoes (regular and sweet), white rice, oatmeal, low fat ice cream / sorbet and low fat cereals. Potatoes provides the best satiety by far, while cereals are the worst.
Start by doing the same workout split as you've used so far. If you can still progress, that's great. Only change it up once you start to stall. Then I would reduce the volume, not the frequency or intensity.
I did no cardio whatsoever during my cut, apart from walking 45 mins to 2 hours around the city on my off days. I also took the bike everywhere I went instead of the bus, and so on. Tried to stay moderately active throughout the days, but no typical cardio in the gym or anything like that.
Looking back, I will do more cardio next time I cut. At one point my energy levels were so from the low calories that I had a hard time concentrating and performing in school. Then I think it's better to either take a diet brake for a week or be more active.
I can't say what type of cardio is the best, but I like tempo work over HIIT. Read these: