Hi folks--just wanted to get some feedback! I bolded my questions to help parse through out all the info I am giving...My major goal is to not necessarily gain muscle mass, but to lose fat without losing muscle mass.
I am a 5' 11"", 200 lb guy. I have a lot of muscle mass, but the dreaded genetic belly fat. I do total body workouts 3-4 times per week (usually between 4-6pm), and cardio at least once or twice (20-30 minutes of intervals, 3 minutes jog, 1 minute 85% sprint)
My total body workout is:
(1) Deadlift (5x5): The third and fourth sets are working sets (4th set is usually more like 2 or 3 reps). My fifth set is an AMRAP of about 75% of my 1RM (So I hit about 7-8 reps)
(2) Bench Press (5x5) Same as above
(3) Squat (5x5) Same as above
(4) Curls (dumbells, 2 sets: medium and heavy weight, AMRAPS)
(5) Shoulder press (dumbells,2 sets: medium and heavy weight, AMRAPS)
(6 ) Leg press 3 sets of 10 seconds down, fast up (AMRAPS). My last set is about 75% of my 1RM.
(7) Pullups (2 sets, AMRAPS)
(8) Pushups (regular and decline, until I cry)
I have been making some modest gains over the last few weeks ( I have been doing this for about a month), so I am sticking to this until I hit a plateau. Is this reasonable? Suggestions? I will vary 4-8 a bit and put in other lifts to mix it up, but 1-3 is always there.
My diet sucks. I mean I eat alot of protein and stuff, but my timing is off and my carb intake is higher than I want. I wanted to try the carb cycling thing...What I am planning on doing today is (an off day):
Breakfast: 2 turkey patties, 2 cups spinach, diced onions. (500 calories total), about 50 grams of protein, 8 carbs
Lunch: salad with broccoli, chicken, cheese, and various veggies (500 calories total) about 40 grams protein, 15 carbs
Snack: nonfat cottage cheese and strawberries (15 grams of carbs, 20 grams of protens), about 160 calories
Dinner: Beef patty, more broccoli,spinach, a teaspoon of olive oil (600 calories total) about 50 grams protein, 12 carbs
So my whole intake is about 160 grams of protein, and about 50 carbs, and about 1800 calories (estimating totally herE)
My questions is: this is how you carb cycle on an off day right? no carbs? Then on a workout day I imagine I would have a similar setup as before but:
Dinner: beef patty, broccoli, spinach, CARBS~100 grams of carbs? 75? 200? 1000 calories total, about 2200 total calories total (about 250 less than my maintenance caloric count)
Does this all sound right in terms of how to cycle carbs?
Thanks in advance everyone--and let me know if you need more info!