Diet Program - NEED CRITIQUE

[toastersauce]

First off a brief intro - my name is Matt, I am 19, 165 pounds, 5'7, and have about 16-17% body fat. I was overweight in high school and lost a good amount of weight, but I sacrificed a lot of muscle for it because I did not really exercise or eat properly, just cut out junk food and magically lost a lot of weight (who would've thought?). I am looking to finally tone up, lost that extra body fat before the fall/winter when I plan on a clean bulk up. I am going to attempt a zig-zag diet and here is what I have figured out.

I am going to start with a 50% carbs - 30% protein - 20% fat macro ratio.

I will go three days with a calorie deficit consuming 2250 calories in which I will consume:
--281g of carbs
--169g of protein
--50g of fat

I will then go one day at my maintenance calories of 2800 in which I will consume:
--350g of carbs
--210g of protein
--62g of fat

This diet will consist of clean, as natural as possible food. I will drink plenty of water, do HIIT cardio 3 times a week on my off days and lift 3 days a week and do nothing on Sundays. I will also aim to get at least 7-8 hours of sleep a night. Complex carbs in the morning and mid-day, fibrous carbs towards nighttime. I can't think of anything else at the moment. Please critique the hell out of this program. I really want to perfect it and follow it to a T. I would really appreciate all of your input.

Cheers,

Matt

[Will100]

Sounds like you know what your doing

give us an example of what a typical day will look like (ur meals)

[toastersauce]

Originally Posted by Will100

Sounds like you know what your doing

give us an example of what a typical day will look like (ur meals)

I will post up a sample day tomorrow hopefully. I have been testing this diet out for the past week or so and have been doing fairly well, but unfortunately I have been under eating. Seems like I hover around 1800 calories a day or so. It's tough for me to eat 6 meals a day. It should be easy to get the low calorie days right, but I'm gonna have a hard time figuring out those increased calorie days.

By the way - what do you guys think of this diet for losing weight while trying to maintain as much muscle as possible and maybe even gain some strength/size?

[mitchcumstein]

I like those kinds of diets by nature cause they keep the body guessing. Thats alot of the battle when dieting.

[surferph34]

Hi Matt,

what time of the day do you plan on doing your HIIT?

I personally would have a different plan of attack if your aim is to drop BF but to maintain muscle.

Surfer

[toastersauce]

Originally Posted by surferph34

Hi Matt,

what time of the day do you plan on doing your HIIT?

I personally would have a different plan of attack if your aim is to drop BF but to maintain muscle.

Surfer

I have been doing my hit usually in the evening after work - around 4 or 5. I would like to be doing it earlier in the morning with maybe some green tea and a BCAA supplement before. I'd prefer not to eat anything before my cardio, but I'm not sure if I should eat before HIIT or not since it uses glycogen as it's main fuel source so help would be appreciated there. For the next couple of weeks doing my HIIT cardio at 4 or 5 is really my only option.

What would be your plan of a attack to drop BF but maintain muscle?

[surferph34]

Originally Posted by toastersauce

I have been doing my hit usually in the evening after work - around 4 or 5. I would like to be doing it earlier in the morning with maybe some green tea and a BCAA supplement before. I'd prefer not to eat anything before my cardio, but I'm not sure if I should eat before HIIT or not since it uses glycogen as it's main fuel source so help would be appreciated there. For the next couple of weeks doing my HIIT cardio at 4 or 5 is really my only option.

What would be your plan of a attack to drop BF but maintain muscle?

Heres my view on things.

burst this myth

Surfer