Timed Carb Diet

[Iwant2Grow]

Hi everyone !

My Goal over the next 12 weeks is to drop as much Body as Possible.
Currently I Weigh 204.5lbs not sure of my BF% at the moment but i think its in the high teens 17-19 %
I'm going to have to pick up some calipers to track this as the machine at my gym is not very good.
I have been on low carb diet for the last 5 weeks and have lost 6 pounds(was 210).
My Macros Have been as follows for 6 weeks avg 1lb per week loss
Macros 45.3%/11.2%/43.5% 212.76/52.5/90.75
Starting Monday I'm going to switch to a timed Carb Diet plan base on info from this site

I currently not using much in the way of supplements :

Multi-Vitamin
Vita C 1000mg
B6
75mg caffine
55mg green tea (50%EQCG)
5mg Yohimbine
5mg albuteral

i Just added 30gram of fish oil per day


For My Training i'm using a modified Verizon of Mad cows 5x5 program all main lifts are the sames but i added a couple accessory lifts - lateral raises , legs press and lat pull downs Im also doing 4 x40 min cardio sessions keeping my heart rate 140-150bpm


So my plan for TCD is to drop my all direct carbs from my diet only introduce carbs after work outs.

Going to start with 40 grams of dextrose right after my wight training followed by 50grams or protein from a egg based protein powder . I know most people prefer whey but i seem to get the best response to eggs proteins .

followed up by my PWO-meal with probably chicken and broccoli or maybe a yam

So on non work out days the Macros look like this
DAILY TOTAL GRAMS 203.86 37.6 117.25 protein/carbs/fat
DAILY MACRO RATIOS 40.2% 7.4% 52.1%
DAILY TOTAL CALS 2026

Work out day will be like this :

DAILY TOTAL GRAMS 227.86 84.6 118.85 protein/carbs/fat
DAILY MACRO RATIOS 39.2% 14.5% 46.0%
DAILY TOTAL CALS 2326


I made a couple assumption and assumed i'm 19 bf(probally less but w/e) and work out my calorie need base on the
Katch-McArdle formula (BMR based on lean body weight)

work out day needs 3084.5
non work out day calorie need 2388


So what am i missing ?

your feed back would be really be appreciated .

[JonnyO]

You've only lost 6 pounds the last 5 weeks taking in only 50g carbs a day or so? Somethings not right there.

[Iwant2Grow]

I agree Jonny,
But in all honesty i didn't get really strict till the 2nd week so its been more like
4 weeks so about 1.5lbs a week i guess

Any insight is welcomed

[JonnyO]

Lay out what your meal plan looks like.

[Andre]

I would not be doing a 5x5 program when trying to lose weight... that's a size/stregth program... go with some lighter weights and more volume...

[JonnyO]

why lighter weights Andre? Or was that relative to the 5x5 program?

[Andre]

why lighter weights Andre? Or was that relative to the 5x5 program?

Relative to the 5x5... that's 25 total reps... I reccomend 4 sets of 8-12 with 2 warm up sets at a lighter weight gradually going up... chances are someone would use quite a bit less weight when doing higher volume...

The amount of weight should always be challenging :bch

[JonnyO]

Is 5x5 program just one exercise a workout? When I was with Abel he had me incorporate some 5x5 into my workouts which were pretty high volume, it was mostly flat db press 5x5, I never really saw the point of it but I did it anyways.

[Iwant2Grow]

Thanks guys for your input

Please See the attachment for my complete diet
this spread sheet represent my Non work out day intake

On work out days (Monday Wednesday Saturday) after i'm done i drink 35gs of Dextrose (Gatorade) followed by 50grams
of a egg protein drink. i then have my next meal .

I just realized my coffee intake is not on there its about 2 cups with whitener and splenda

also I have a cheat day every two weeks .

I do cardio on off days -tuesday, thursday, friday, sunday 30 to 40 mins each time heart rate 140bpm
morning cardio isn't a option right now - i'm driving my wife nuts as is with my diet and increased time in the gym

[swolegantor]

Is 5x5 program just one exercise a workout? When I was with Abel he had me incorporate some 5x5 into my workouts which were pretty high volume, it was mostly flat db press 5x5, I never really saw the point of it but I did it anyways.

5x5 usually refers to "madcows" 5x5 which is a simple linear progression. Its designed to illicit strength gains from beginners and intermediate lifters. Your primary lifts on it are Benchpress/Overhead press (or incline)/Row/squat/deadlift.

some accessory work is acceptable however overly modifying the routine is almost cliche these days and is a head ache.

I don't really feel like explaining the actual loading parameters but 3 seconds of google and 5 minutes of reading explain it pretty well (it's ungodly simple

[swolegantor]

If you want to go the Full body training route you should look into Tabata, Barbell Complexes and HIIT.

[Iwant2Grow]

5x5 usually refers to "madcows" 5x5 which is a simple linear progression. Its designed to illicit strength gains from beginners and intermediate lifters. Your primary lifts on it are Benchpress/Overhead press (or incline)/Row/squat/deadlift.

some accessory work is acceptable however overly modifying the routine is almost cliche these days and is a head ache.

I agree ^


I don't really feel like explaining the actual loading parameters but 3 seconds of google and 5 minutes of reading explain it pretty well (it's ungodly simple)

in case any 1 missed it
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm




If you want to go the Full body training route you should look into Tabata, Barbell Complexes and HIIT.

Thanks ^