New diet on GW

[Jack3d]

I am going to get on a cutting diet and I am going to be starting on some GW for the first time. What I was wanting to know is if my macros are going to be right for my cut.

My current macro on my bulk was 300g carbs, 70g of fat, and 300 grams of protien. I gained a great amount of strength and size. I went from 230 at 9% up to 241 and now 14%. I want to get back down to around that same number.

I have read that guys on GW usually go on a high fat; low carb diet to lean down and keep as much muscle.

My new macros are going to be 190g carbs, 120g fat, and 240g protein.

I do a basic 3 times a week full body (M,W,F) and Saturday I usually do a 45 min bodyweight session (usually to get a session of full range of motion/stretching) on the other days I alternate between HIIT and LISS and take Sundays off. Sundays I might go play golf or something.

Want to burn more fat with fat.

My diet staples include: Lean meats, broccoli, green beans, Oatmeal, nuts, natural nut butters, avocados, whole and egg whites, protein shakes, brown rice, sometimes sweet potatoes, unsweetened almond and cashew milks (Lactose intolerant), spinach in my shakes.

I do not eat anything out of a package unless it is an occasional Quest bar because of coaching. I do not eat fast food AT ALL. I do have a cheat meal with my wife at a restaurant once a week.

Any suggestions would help. Thx

 

[gearhead]

bro right off the bat...if you're trying to lean out, why are you hitting so many carbs? would go under 100grams carbs.....

 

[Jack3d]

I am using the iifym calculator. I am going .5g/lb BW for fat, 1g/lb BW for protein and the rest for carbs. I am using 2800 calories total. This is really low. I usuall go 300g carbs to maintain.

What macros do you think I should be on?

Age 33
Height 6'5
Weight 240lbs
Debating a push/pull/leg routine

 

[Shrine]

You're macros should be 60/35/5
Fat/protein/carbs

Do sprints 3x a week and I promise in matter of weeks you will see a significant difference in your body comp.

Add some Dspark and you will dry out too

 

[RickRock]

The problem is you have two energy sources at adequate amounts coming in, both fat and carbs. If you want to do high fat, you need to drop your carbs to next to nothing. If you want to do higher carbs your fat needs to be kept really low. Right now you have both at amounts that will hinder fat loss in my opinion.

 

[Jack3d]

Okay I will try this thanks a lot.
my question now is can I still have that cheat meal once a week?

 

[25homes]

Bro I agree carbs too high up protein drop carbs back

 

[Jack3d]

When I count my carbs is it only the net carbs? if I have a lets say 100g of carbs (hypothetically) and I had 50g of fiber for that day, do I only count 50g of carbs total or do I go by the 100g?

 

[gymrat827]

60/35/5 would be the way id go.

Carbs vs, net carbs, say count half of the fiber.....so 75g.

You still have quite a bit of weight/BF to cut, your just starting the GW. Are you just leaning out or is this more of a recomp?? or do you plan to run a light cycle once your done??

 

[Jack3d]

just a recomp. I am on a TRT 100mg every week for life according to my doctor

 

[JackSteel]

Okay I will try this thanks a lot.
my question now is can I still have that cheat meal once a week?

Cheat meals are essential in my opinion. It keeps one satisfied enough to carry on the diet. But that's if you get your carbs low enough the rest of the week.


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[Shrine]

Cheat meals are essential in my opinion. It keeps one satisfied enough to carry on the diet. But that's if you get your carbs low enough the rest of the week.


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I agree man.. I have mine tomorrow and cant wait.

 

[Jack3d]

Okay, I am use to doing a higher carb around 300g so I am tapering down right now and not totally cutting carbs all together. Right now I am doing 250 protein, 120g fat, and 110-120g carbs. I will slowly lower carbs and up the fat. I have been eating chicken, brocolli/avocados, green veggies, eggs, and tons of nuts (mostly brazil and almonds). I typically getting around 115 grams of carbs a day and ~55-65g fiber. I am getting great energy with this new diet, just want to taper carbs. I want to get some opinions on this. I have been taking the GW for about 3 days now 20mg/day. I usually take my measurements on Saturday (bf%, weight, visceral fat, water weight) I have one of those expensive Tanita scales i use. I usually go get a DEXA scan or hydro-static weight every 3-4 months to compare.

 

[Jack3d]

Okay how long does it take for GW to kick in. I have been busting ass in the gym, cardio twice a week, carbs down to ~50g/day, Fat grams up to ~125g/day, and protein 1g per pound of body weight. I know the first thing most of you might say is that my carbs are to high but I literally cannot function as of know with this many carbs. I mean I am falling asleep and lethargic as of now teaching.

Can anyone review and let me know if I am doing something wrong?

 

[Starhopper]

I felt the GW kick about 1 week in for me. But, like you said, I could not function on such low carbs. I changed things up with my fats and carb intake. (One diet does not fit all) My carbs are still low, but I carb up before my workouts when I start feeling lethargic.