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26/09/2018 5:30 am
Hi!
I’m trying a CKD for the first time.
My stats are:
Height: 5”5
Weight: 180 lbs
Bf: 12%
Regarding cals, I’m trying to get 2000 cals a day, with the protein and fat macros being 40% P, 60% Fat.
From Monday to Saturday my meals are:
- Meal 1 : 60gr Whey + 15gr olive oil = 50gr P, 15gr Fat
- Meal 2 : 30gr Whey + 10gr olive oil = 25gr P, 15gr Fat
- Meal 3 : 150 gr meat (beef, turkey or chicken) + 25gr Olive Oil + 50gr green veggies (leef, cabbage, etc) = 35 gr P + 25gr Fat + 15gr carbs (From veggies)
- Meal 4 : 30gr Whey + 10gr olive oil = 25gr P, 10gr Fat
- Meal 5 : 30gr Whey + 10gr olive oil = 25gr P, 15gr Fat
- Meal 6 : One tuna can in olive oil + 50gr green veggies (leef, cabbage, etc) = 20gr P + 15gr Fat + 15gr Carbs carbs (From veggies)
- Meal 7 : One tuna can in olive oil OR 2 eggs = 20gr P + 15gr Fat
This gives me aprox: 200gr P + 110gr Fat + 30gr Carbs.
Carb up in Sunday:
- 500gr carbs (mainly raw oats) + 250grP
“Supplements ” :
EC Stack 2 times at day (At 10h and 14h) - dose: 30mg E + 300gr C
2,5 mg yoimbine + 100mg cafeine
2 multivitamin
I’m doing a 5-week cycle of 150gr Prop EOD.
Cardio:
M, W, F : 45m kick boxing + 15m jogging
T,T,S : 45m Weight training + 30m jogging
Objectives: Reaching 10% (9% if possible), ideally maintaining weight (although I’m prepared lose 10lbs to reach to the desire BF).
Can you guys advise me ? Lyle (ideally) JGUNS, etc ???
26/09/2018 6:13 am
imho, if it's your first time and at 12%, with using eca and that much cardio, should be no problem at all
good luck
26/09/2018 7:07 am
I think that you will meet your goal but I don't advocate the high fat diets. You can get every bit as lean as quick on 55% protein, 30% carbs and 15% fats and I believe that you retain more muscle as well.
liftsiron is a fictional character and should be taken as such.
26/09/2018 7:48 am
- Meal 3 : 150 gr meat (beef, turkey or chicken) + 25gr Olive Oil + 50gr green veggies (leef, cabbage, etc) = 35 gr P + 25gr Fat + 15gr carbs (From veggies)
I would stick with the turkey or chicken, and would drop the olive down a couple of grams, like lift said you really dont need all that much.