Blog Entry
Well. For 12 weeks I ate cleanly but ate A LOT. My macros were based on my starting weight of 205 lbs., and a lot of it was a fat. During that 12 week period my daily protein count was 300 grams per day. My carb count was 375 grams per day. I kept fat to a bare minimum at approximately 0-12 grams per meal. Now I’m approximately 195 lbs.
My workout was as follows:
Monday: back, bis and hams
Tuesday: chest, tris and calves
Wednesday: Eat clean and big and REST!
Thursday: Quads
Friday: 30 mins cardio
Saturday and Sunday: Eat clean and big and REST!
July 25, 2009 at 3:04 pm
I would like to figure out new macros for my weight loss journey. The focus is not on weight training. In fact, my focus is 30 percent weight training, 30 percent cardio and 40 percent diet. I’m thinking 1.25 grams of protein per pound of body weight; I want to do a 4 day carb cycling pattern starting at 2.0 grams per pound on day 1, day 2 to 1.0 grams per pound, day 3 to .5 grams per pound and day 4 would be zero carbs (an apple at meal 1 and an apple with preworkout meal).
With all this in mind I eat a 6 meal/day pattern:
meal 1 at 6:30am
meal 2 at 9:30am
meal 3 at 12:00pm
pre workout meal at 4:00pm
post workout meal = workout complete + 10 minutes
meal 6 = post workout meal + 1.5 to 2.0 hours
My workout typically starts at 5:30pm and I go at it until 6:45pm
My proposed "cutting" workout:
Monday- Back, Chest, Arms and Hamstrings–All supersets
Tuesday- Cardio (45 mins)
Wednesday- Quads (Squats by themselves, Leg press and Extensions supersets)
Thursday- Cardio (45 minutes)
Friday- "300 Workout" / Filthy-Fifty 25 chins, 50 deads, 50 pushups, 50 2ft box jumps, 50 floor sweeps, , 50 clean and press, 25 chins; then 30 minutes cardioa)
July 28, 2009 at 1:30 pm
Instead of carb cycling 2.0, 1.0, .5 and zero, go with Sunday and Monday 2.0 per pound, then on Tuesday through Saturday do 1.0 per pound.
August 6, 2009 at 8:18 pm
The July 28th entry and plan are working for me. I raised my protein back up to 1.5 grams though.