I'd like to ask for suggestions for my potential future cut, that I've been thinking about. Right now I'm eating 100-120 carbs on rest days and 380-420 grams on rest days - this of course is not what I plan to do a cut! I'm not crash-bulking right now, but I'm seeing good gains in strength, and no major fat gain. I'm aware that I might also gain a little fat along the muscle, but I really want to get my strength up as my current diet seems to be working out better for strength gains than any other before.
Even though I'm not a carbophopic, according to what I've read, going VLC and maybe having carb refeeds every 2 weeks or so, seems to be working very well for people trying to shred fat. My estimated BF is somewhere around 15 % (never measured properly), and any fat loss for me is purely aesthetic - so this hack unfortunately falls under the category of vanity - I admit it. (This is pointed out to pre-answer the common question "why")
But. I've always wanted to tweak everything diet-wise, but actually currently pretty happy what's going on. Ketogenic Diet is still something I like to keep myself "educated about" and I figured would this type of strategy work, should I ever feel like a couple of pounds need to be shredded off. Reason why I am asking this now, is that I've recently read a couple of interesting articles about MCT oil's and BCAA's role in fat loss / ketosis, and there's been a couple of good conversations on PH that I've naturally favorited.
Workout Day (this is the plan for Mon-Fri, on weekends would modify for a fasted workout):
7:00 AM - Wake Up
10:00 AM - 7 grams of MCT oil and 10 grams of BCAA. P10/F7
12:00 PM - Meal #1: eggs, spinach, ground beef, onion, broccoli and avocado. cooked in coconut oil. P80/C20/F52. 880 kcals.
3:00 PM - 7 grams of MCT oil and 2 boiled eggs. P14/F18
5:00 PM - Pre-Workout 10 grams of BCAA. P10
6:00 PM - Post-Workout 10 grams of BCAA. P10.
8:00 PM - Meal #2: 400 grams of 12% fat ground beef burger patties (w/ coconut milk & almond meal), avocado, romaine lettuce, dijon, tomato and two fried eggs, in coconut oil. P95/C23/F100. 1338 calories.
6 caps of fish oil a day. Daily totals P212/C35/F178 - 2637 calories.
I'm currently 175 lbs & 6'1''. This might be a little high calorie-wise for a cut (might not), but when I look at the food amounts I think it should be pretty doable, with out having to feel like hardcore-dieting. Then again I am fasting every day for 14-16 hours. I've read that MCT oil blunts hunger, so it might help if I need to cut calories more. But I think I would start with not too few calories for the first 2 weeks or so to get fat adapted.
I was thinking no fruit and no starch to begin with. Tomatoes are probably the veggies with most carbohydrates here. There might be room for a 20-30 gram carb intake for example from sweet potato PWO.
Rest days I was thinking doing similar approach, maybe having BCAA's only in the morning? Any thoughts? On rest days I would try to cut calories to about 1850, adjusting mainly from fat intake (using leaner cuts of ground beef etc.) and keeping protein somewhere around 185-200 and carbs well under 50 grams.
I appreciate all feedback - and I know a lot of people will tell me I'm overthinking etc etc, but this is paleoHACKS, isn't it? :D
p.s. I would also like basic opinions about using MCT oil with or without BCAA around workout, and MCT oil use during a fast.
asked byAntti (580)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on September 18, 2011
at 11:12 AM
It might work but I don't think its really necessary and it will probably limit your muscle gains. Check out these series by anthony colpo http://anthonycolpo.com/?p=751 http://anthonycolpo.com/?p=1498.
In my experience carbs don't prevent you from getting shredded, I actually get leaner the more carbs I eat. I've decreased my waistline by inches yet I've gained muscle all while eating 4-5k cals and ~750g carbs. Going lower in fat and adding more low intensity exercise(couple miles of walking) preferably fasted will be your best bet imo. This will allow you to maintain your glycogen stores and take advantage of nutrient dense plant foods.
on September 18, 2011
at 02:53 PM
cutting at 175 and 6'1.....?????
on September 18, 2011
at 12:35 PM
With this kind of diet, and I assume some days will include eating fish, is all that fish oil necessary? or a good thing?
One emerging consensus of the paleo world seems to be that everyone went a little crazy with fish oil. For a metabolically deranged standard American dieter fish oil is a great thing. But for someone who's balanced their omega 6:3s, reducing the total amount of PUFAs seems to be the best second step (assuming at least moderate consumption of fatty fish).