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Need Help with Bodybuilding diet!!!!!!!!!!?
I have been on a bulking phase for about 1 year and went from 220 pounds to 238 pounds….and 22% body fat….I would now like to go on a cutting diet and cut my body fat down to 10-15% with minimum muscle loss…my current workout schedule is as follows:
Monday-Chest/triceps
Tuesday-Back/Biceps
Wednesday-Legs/shoulders
Thursday-chest/triceps
Friday- Back/Biceps
I work out in the AM hours…..usually around 8am or 9am…and i eat very healthy….lean meats…egg whites…whey protein and all that good stuff….IF anyone can come up with a sample diet or workout routine for cutting fat and maintaining muscle mass….it would be very appreciated and i will award 60 points to the best response.
I am 6’0 ft 238 pounds…
PS…One of my biggest concerns is what should i eat before workouts and after workouts….and also should i cut down my lifting days and mix in cardio….for example:
Mon-Chest/triceps/shoulders
Tues-Cardio
Wed-Legs/abs
THurs-cardio
Fri-back/Biceps
Woooo! You sound serious so I’m gonna help you the best I can:
During my bulking phase, I train one body part per day, Monday-Saturday. Come compition time, my routin moves to a 3 day on–1 day off cycle:
Day 1: Back/Tris
Day 2: Shoulders/Traps/Abs
Day 3: Legs
Day 4: Off
Day 5: Chest/Bis/Abs
Day 6: Back/Tris
Day 7: Shoulders/Traps/Abs
Day 8: Off
Day 9: Legs
And so on. This way, each part gets a day of rest before training it once every couple of weeks. Cardio everyday, first thing in the morning, before breakfast—best time to shed fat. Keep it at a brisk walk (use a little incline if you wish), but keep it on the light side; up your time instead of intensity so that your body sticks to burning carbs and fat over your muscle tissue. If morning cardio isn’t possible due to your training time, next best time is immediatly after your weight training. Progressivly increase cardio time every week, adding about five minutes onto each day (week 1–20 mins per day, week 2–twenty five mins per day, etc.). Realistically, to keep most of your muscle mass and get to that BF percentage, count on a solid two–two and a half months of training (if your are focused on the goal.)
Now for the diet. You need to consume about 360 grams of protein per day and maintain that amount throughout. Best sources are egg whites, tuna, chicken breast and lean ground beef (pre-contest diet I eat a pound and a half of ground beef per day) and whey protein. Base your carbs around mainly oatmeal, yams, and brown rice. To trim down or even out, simply adjust your carbs down. Start your diet with 350 grams of carbs per day (make sure their “clean” carbs or you’ll never trim down) and adjust them down every week according to how you feel when you train and how your body is adjusting. Start steep, say from 350 to 320, 320 to 300 over the first two weeks, then use your best judgement from there on out. If you stick with strictly lean protein, supplement you diet with flax seed oil, and take some Omega-3′s no matter what. Your carb intake is what will make or break your diet. Fill in with veggies for vitamins, fiber, and bulk to keep you from getting too hungry. It takes a little more time to get lean this way, but you’ll keep much more of your mass and be better off in the long run, trust me.
Eat six meals per day, every two and a half to three hours. Your most important ones will be your first meal of the day, your pre-training meal, and post workout meal. I always liked one of my shake meals to be in the morning to stop the fasting and get my body anabolic again as quickly as possible, after cardio of course. My favorite pre-workout meal is 2 cans of tuna with 1/4 cup of oatmeal, water, and a multivitamin consumed an hour and a half before I train (now I use Met-rx bars due to time constraints.) Post-workout should always be a whey shake meal, and I usually did this with oatmeal as well. Your next meal after this needs to be within about 2 hours, at least.
Sorry if this was long-winded, but there is so much to consider. This is the blueprint I use, and it works well for me. I hope this helps you a little and good luck hitting your goals!
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