need advice on diet

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posted by rogeremtp

hi im new here. Im about to start a 12 week diet to see how much muscle i can gain and how much fat i can lose. ive been working out for about 5 years now but ive never gone on a cutting phase. I started today weighing in at 200 lbs with 23%BF. What I wanna know is how many carbs should i take right now and when should i go on a 0 carb diet?

Thanx for your advice in advance.

posted by Big A

0 carb is nuts man, you dont wanna dip below 100g of carbs IMO your body starts freakin out when you get lower than that, post your stats age and height, and post your diet and workout routine we will help ya out from there

posted by illsniggles

do you understand how much your life will suck on 0 carbs,

you will have no friends family and no relationship due to that fact that you will be miserable and starving all the time, lol

i tried 100g last yr and it horrible...

posted by rogeremtp

Im 32 yo
5' 9''
200 lbs
23% bf

I wanna start by taking about 300g of protein, 200-300 carbs, and about 30g fat for the 1st six weeks. lifting 5x week with about 30 min cardio 5x per week and HIIT on my days off.

weeks 6-10 i want to kick the cardio to about 45min twice a day doing lighter reps on the weights and cutting carbs down to 100 with the same amount of protein and hardly any fat.

weeks 11-12 i want to keep the same work out if i can without taking in any carbs, fat, nor sodium. i want to lower my water intake during week 12.

posted by JDIESEL

r u competing??? 0 carbs is nutz man try cycling your carbs in the final 2 weeks also doin cardio twice a day and lifting on top of that is gonna burn you out pretty quick man. keep the lifting to 4 days a week and cardio once a day and if you want up the cardio in the final 2 weeks. youll kill yourself doing that much cardio and lifting on no carbs

posted by rogeremtp

yeah Im competing, the problem is i only have 12 weeks. the good thing is that ill be on vacation those 2 weeks so i can save some energy for the workout.

posted by Dex

dont lower your lifting weight when competing/dieting. thats a good way to lose alot of the muscle you have

posted by rogeremtp

so do you think i should stay at around 6-10 reps?

posted by canibalistic_js

Exnay on the sodium depletion and fats for now. Too drastic of changes will will hinder keeping muscle. Less sodium = less muscle muscle is 70% water and if you drop sodium you lose muscle. Your body will need the fats for fuel if your carb depleting keeping fats high is actually good when depleting but from good and natural sources. If your depleting carbs I recommend cycling them with fiborous and starchy 3 days on 3 days other starches but what beats this is just a well balanced diet. What are your goals anyhow?

posted by rogeremtp

my goal is to get below 10% bf and keeping as much muscle as possible

posted by howlowcanigo

Getting below 10% is fairly difficult to do and i'm not really sure if it can be done in 12 weeks. Its better to do it correctly over time because I messed up and did a really bad cutting phase and i'm still trying to regain all the muscle I lost. I did the no carb and 2 cardio sessions a day for a while, and its not real hard but you'll kill muscle fast. Again though maybe its different if done properly I was dumb and took in like 1000 cal and burned 1200 so it was easy to lose muscle. Just remember there will be more competitions.:2cents:

posted by rogeremtp

thanx for the advice. any dvice on helping me get cut.

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