Gain Muscle Lose Fat Diet & Training

[TETurkhannn]

I am around 280, and plan to come down to around 220.

I go 4 days, high carbs, low fat, high protein with weight training .
Then I go 3 days, low carbs, high fat, high protein but now train cardio.

Calories are the same through out.
First time I have tried this method any opinions???

 

[Mr.X]

I am around 280, and plan to come down to around 220.

I go 4 days, high carbs, low fat, high protein with weight training .
Then I go 3 days, low carbs, high fat, high protein but now train cardio.

Calories are the same through out.
First time I have tried this method any opinions???

If you're 280 - not knowing other factors - I would not have any HIGH carb days, moderate would be my highest run.

Mr.X

 

[TETurkhannn]

calorie break down

high carb days= 290 grams of carbs, 23 grams of fat, 290 grams of protein. Total Calories: 2464 (I do Weight lifting on these days - with 1 hour cardio)

low carb days= 37 grams of carbs, 127 grams of fat, 297 grams of protein. Total Calories: 2459 (these days are just Cardio - two hours)

Did a body fat composition test: 220 muscle out of 280

what do you think? anything you can pick out?

thanks.

 

[Mr.X]

Re: calorie break down

high carb days= 290 grams of carbs, 23 grams of fat, 290 grams of protein. Total Calories: 2464 (I do Weight lifting on these days - with 1 hour cardio)

low carb days= 37 grams of carbs, 127 grams of fat, 297 grams of protein. Total Calories: 2459 (these days are just Cardio - two hours)

Did a body fat composition test: 220 muscle out of 280

what do you think? anything you can pick out?

thanks.

If you're 280, your minimal caloric intake should be at least weight x10 or 2800cal. If lower, you are basically starving yourself.

Another note, you're doing WAY too much cardio. Cut back on the cardio, cut back on the carbs and only train 5-6 days a week. 4 days w/ weights and 4 days cardio, don't overtrain w/ the super cardio sessions they can be highly catabolic.

try this breakdown:
2800cal a day (all days)
280g protein a day
200g carbs a day
100g fat a day

I this will suit you well..........

Mr.X

 

[patsfan24]

hey dr x?

im 5ft 8 180 7 percent body fat i want better abs and really dont want to loose wieght but want to gain muscle and look better is this possible and if so how many calories would u suggest eating

 

[patsfan24]

ALSO WOULD U TRAIN HIGH OR LOW REPS I WANT TO SCULP MORE CUTS BUT DONT WANT TO LOOS MUSCLE OR SACRAFICE ANY SIZE
ALSOO WHEN I TRAIN CHEST BACK AND LEGS IF I DO 4 SETS HEAVY I GET SORE BUT WHEN I DO ARMS SHOULDERS I HAVE TO DO 12 SETS FOR EACH PART HIGH REPS TO GET SORE ,DOES THIS MEAN IF MY CHEST GETS SORE FROM DOING 4 SETS OF INCLINE I SHOULDNT DO ANYMORE ,ANYMORE WOULD BE DOING DAMAGE?
THANK YOU

 

[Mr.X]

Re: hey dr x?

im 5ft 8 180 7 percent body fat i want better abs and really dont want to loose wieght but want to gain muscle and look better is this possible and if so how many calories would u suggest eating

I can only ballpark not knowing other factors:
thinking you can try a balanced diet:
40%protein/30%carbs/30%fat
2100cal a day
210g protein
150 g carbs
70g fat

Mr.X