mr. x or anybody else interested, please critique for me

[abc 1]

i am working with 2200 calories a day, i weigh @ 200, looking to get down to 9 or 10%bf, now i'm around 13% or so:

day 1 and 2:
250 grams protein
70 grams fat
@ 100 grams carbs (1/2 cup oatmeal 2 times a day = 54 grams, 1 isopure shake a day = 25 grams, 3 cups of veggies, and condiments)
**i try very hard to have the fats alone or with protein only

day 3:
250 grams protein
0 fat
300 grams carbs

repeat again, sunday off (sort of a pig out day).

i do cardio 4 times a week at 40 minutes low intensity.

is this enough to get me down. this is all natural. very low carb diets i do not like so this is the framework i am getting results in, anyway to change this for better results?
thanks.

 

[vitor97]

Hmm

Hmm I dont see the point of this, I guess it is mildy carb cycling. I also find it hard that you can have a day with zero fats, It is almost impossiable, and what are you eating on your 300 carb days.

My advice would be to just have 150grams of carbs a day if needed, first 3 meals protein/carbs, last 3 meals protein/fats.

 

[abc 1]

my 300 grams of carbs come from oatmeal (4 - 1 cup servings), 2 shakes (25 grams each), vegetables, and condiments. the 0 fats may not be exactly zero, obviously the fats in chicken, oatmeal, tuna, but besides that there is nothing else (i call it a 0 fat day because i take in no exogenous fats...efa's, flax, etc.).

i've done 150 grams a day for around 6 or 7 months, got to where i am at and feel i need something more.

i don't like to do low carb for 6 days and then 1 refuel day, i lose muscle that way (i've done them in the past). i'm willing to listen to other opinions though.

 

[Mr.X]

day 1 and 2:
250 grams protein
70 grams fat
@ 100 grams carbs (1/2 cup oatmeal 2 times a day = 54 grams, 1 isopure shake a day = 25 grams, 3 cups of veggies, and condiments)
**i try very hard to have the fats alone or with protein only
**************************
fat should be around 120g, all coming from EFA's, like flaxseed oil, olive oil, canola

day 3:
250 grams protein
0 fat
300 grams carbs
*****************
what is the point of this set up if you have a "pig out" day anyhow.......this is what it should look like:
200g protein
100g carbs
170g fat
NOTE: like I said before, most fats need to be EFA's

repeat again, sunday off (sort of a pig out day).
**************
"pig out" not a good thing, go for a controlled carb up

i do cardio 4 times a week at 40 minutes low intensity.

is this enough to get me down. this is all natural. very low carb diets i do not like so this is the framework i am getting results in, anyway to change this for better results?
thanks.
******************
look above, I've changed it; now that might get your bodyfat-down. Oh yes, 0 fat is impossible or nearly impossible.


Mr.X

 

[abc 1]

thanks alot for the critique.

170 grams of fat is not excessive? i've never went that high. that would be 12 (maybe 11) tablespoons of udo's choice oil a day? am i correct? how would i go about breaking that down into times to have each tablespoon? and last one, the new macronutrient set up is 6 days a week with a contolled carb up on sunday?
thanks again.

 

[Mr.X]

thanks alot for the critique.

170 grams of fat is not excessive? i've never went that high. that would be 12 (maybe 11) tablespoons of udo's choice oil a day? am i correct? how would i go about breaking that down into times to have each tablespoon? and last one, the new macronutrient set up is 6 days a week with a contolled carb up on sunday?
thanks again.

The fats, you should try to incorporate some of the info your meals, such as you can cook w/ canola oil and add some olive oil to your tuna mix. Things like that. If you were to take 170/6 meals=you'd get about 28 g fat per meal. So, that's the basic breakdown you're looking for.

What about the new macronutrient set-up..? go read my CKD manual it's STICKY on top of the page, it contains ALL the macronutrients that you need for the whole diet.

Mr.X