is my new diet in check?

[Ryno33]

Hey guys so Ive cut a little bit of bf% but I really want to nail it on the head.

Want to get to about 15% asap. Am currently about 23-27% (darn online calculators lol) and weigh 90 Kg. I'm thinking low carb high protein but worried that due to the lack of cal's I wont make gains in the gym. Anyways here is what I got:

Breakfast:

Egg White Omelet:

12 egg whites

1 cup of spinach (gotta love ya spinach )

Mid Morning Snack

1 can of tuna

Lunch:

1 large chicken breast

2 cups of broccoli

Pre Workout Meal:

2 scoops of Protein powder (roughly 45g of protein)

Post Workout Meal:

2 scoops of Protein powder (roughly 45g of protein)

Dinner:

2 large chicken breast or tilapia

2 cups of cauliflower or 12 asparagus spears

Pre Bed Time Snack:

1 can of tuna

maybe some cottage cheese ( :oops: )

Total: Approximately 350-400 grams of protein (give or less, 25-50 grams of carbs, 10-20 grams of fat which is about about 1500 calories.

Will up the cardio to hopefully 5 days a week. 1 hour low to med int.

I also have some clen but I dont think I should take it until my body fat % is much lower.

With this diet/plan will I be able to get muscle gain and loose decent amounts of fat?

[SportySpice]

Where's the fat and the carbs, most importantly the post-workout carbs?

[Phedder]

You need to up the fats, nuts, olive oil, egg yolks, red meats, oily fish etc. Low fat = bad. 1500 cals is quite low, doesn't give you anything else to drop once your losses plataeu. You don't have to entirely cut the carbs, unless you want to try a keto diet. If you find that comfortable, great. But if you do find you're lacking energy you could have around 50g carbs on non workout days and around 100g carbs on workout days pre and post workout.

Gaining muscle whilst losing fat isn't easy. Gaining strength sure, but muscle needs a calorie surplus. Focus on maintaining the muscle you have and dropping the fat, then you can try and gain some more muscle once you get your bf low enough. If you're quite new to weights you will see some muscle gain as well as fat loss, but don't expect it to keep up for too long.

[Andy2010]

Carbs fuel your metabolism mate, which burns fat all day for free.. brown rice works well, id guess 200 grams of carbs per day added to what your eating, none at night thou..

[Optimass]

If you use the clen you'll drop below 20% easy in a fortnight. There is no advantage to taking it when you are leaner or heavier.

I wouldn't be surprised if you hit ketosis after about 2-3 weeks of this plan constant - are you having a cheat day or just running straight through?

You shouldn't lose strength if this is your plan until about 4-6 weeks into it provided you are drinking a good amount of water. Your muscle stores 1 water molecule for every 2 glucose molecules. In the absence of adequate glucose levels (ketosis) you body is able to replace one glucose molecule for an extra water mol. This is why water loading is beneficial in the last few weeks of your stage prep (keeps the space available for glucose so very little loss in muscle size and your body retains the ability to achieve a decent pump). It also assists in maintaining strength although you won't be able to maintain the intensity as long (duration) as a fully carbed plan.

If you are taking 350g prot / 25g carbs / 10g fats = your taking in approx 1560 calories if your taking in the greater values you have specified your getting just under 2000 cals > which may be too much.

At 350g per day your taking 3.8g per kg of body weight which is excessive unless you are getting some support with your test levels (IMO).

The following split will let you drop evenly to 12% = 187.5 g protein + 42g Fat + 93g from carbs

this split will give you just over 2g protein per kg which is more than enough to repair and recover tissue. (Its 1500 calories near enough).

but make sure your taking in 2 cups of water with every meal + at least 1L when training. (To make sure you stay hydrated)

Pretty much any plan will fail or be less effective - including supplement plans when you are dehydrated.

O

[bob26]

If you use the clen you'll drop below 20% easy in a fortnight. There is no advantage to taking it when you are leaner or heavier.

I wouldn't be surprised if you hit ketosis after about 2-3 weeks of this plan constant - are you having a cheat day or just running straight through?

You shouldn't lose strength if this is your plan until about 4-6 weeks into it provided you are drinking a good amount of water. Your muscle stores 1 water molecule for every 2 glucose molecules. In the absence of adequate glucose levels (ketosis) you body is able to replace one glucose molecule for an extra water mol. This is why water loading is beneficial in the last few weeks of your stage prep (keeps the space available for glucose so very little loss in muscle size and your body retains the ability to achieve a decent pump). It also assists in maintaining strength although you won't be able to maintain the intensity as long (duration) as a fully carbed plan.

If you are taking 350g prot / 25g carbs / 10g fats = your taking in approx 1560 calories if your taking in the greater values you have specified your getting just under 2000 cals > which may be too much.

At 350g per day your taking 3.8g per kg of body weight which is excessive unless you are getting some support with your test levels (IMO).

The following split will let you drop evenly to 12% = 187.5 g protein + 42g Fat + 93g from carbs

this split will give you just over 2g protein per kg which is more than enough to repair and recover tissue. (Its 1500 calories near enough).

but make sure your taking in 2 cups of water with every meal + at least 1L when training. (To make sure you stay hydrated)

Pretty much any plan will fail or be less effective - including supplement plans when you are dehydrated.

O

wealth of knowledge right there :nod:

[Ryno33]

thanks guys all good info especially from optimass. At the moment I am drink ALOT of water due to creatine and other factors. So I should aim for about 187.5 g protein + 42g Fat + 93g? What if I just cycle clen until im say 15% and then just resume my high protein normal bulk diet? I diet that I should follow would be great? Tbh im rather helpless with weight loss diets.

Again thanks in advance.

[Chemo]

Why so low in the cals bro? 1500 is what you wanna be ending up at to really cut down. Aiming for something like 2000 cals is gonna be much easier to get into bro, you want a strategy for the end goal. Something realistic, achievable and flexible. Think about timing when you have the carbs/fats. Carbs are great around your workout.

If your gonna hit the clen, get some more carbs in there, still keep up a good post workout shake. Save the low cal grind and mind numbing cardio (pre breakfast FML) till when you really desperate to see results.

[Optimass]

thanks guys all good info especially from optimass. At the moment I am drink ALOT of water due to creatine and other factors. So I should aim for about 187.5 g protein + 42g Fat + 93g? What if I just cycle clen until im say 15% and then just resume my high protein normal bulk diet? I diet that I should follow would be great? Tbh im rather helpless with weight loss diets.

Again thanks in advance.

For best performance and to maximise gains your body should respond better for growth between 10 and 15% ..... this is the window you should aim to maintain.

Clen is good for quick drops but there are a lot of potential problems that its use can cause - joint problems from long term use etc. I have it in the "use as and only when required" basket.

[Jigga]

Gaining muscle whilst losing fat isn't easy. Gaining strength sure, but muscle needs a calorie surplus.

hmm this makes sense, learned something new

[Ryno33]

yeah im still quite young but would cycling clen for 2 weeks on and 2 weeks of two times really fudge me up for the future?

[Ryno33]

oh and chemo would it be appropriate to add the shake before cardio aka after breakfast so have cals to burn and give me energy? or is that just defeating the point lol

[Optimass]

yeah im still quite young but would cycling clen for 2 weeks on and 2 weeks of two times really fudge me up for the future?

Hard to say - some people will be predisposed others not perhaps. It's like similar to those that use NO2 supplements - they are only relatively new on the scene but does anyone really know what the long term effects are. I guess the point Im trying to make is more, because ther are long term implications, "use it when you really need it" I.E if you reach a sticking point in your diet/training/bfat%/weight - as it will get you over the hurdle so to speak so you can focus on achiving the next benchmark of your plan.

[Chemo]

bc/eaas are good pre workout. At this stage I think you could get away with a shake before cardio. the point of pre breaky cardio is to tap into your fat stores. So you dont eat carbs or fats, forcing your body to use your fat stores for energy. Even if its walking for 30 mins