Wanted some feed back on my diet

Posted by: @dstyle02

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I have been working a guy at my gym with my diet. He competes in NPC shows, but I dont think he has ever placed in any, he has won a local show where he took the overall. I am dieting for a show in December and I am getting worried because I lost a bunch of weight during the first month of my diet but I've been holding right at 200 pounds for the last month and a half. My friend says I am right on track and doing fine but I am planning on coming into my show around 187 and I dont know if I am not losing it fast enough. I am 28 6'0 and 200lbs I started at 242 in the end of May. He has me eating 200g of carbs, 15-20g of fat, 230-250g of protein a day. He had me do one carb load day last week where I ate 450g of carbs, 30-35g of fat, and 160-170g protein. I've been talking to some other people and they think I need to cycle my carbs more. I was just looking for some feed back on what you guys thought just because I have pretty much everyone in my family going to see my show which will be my first and i dont want to look like crap.

You need more fat. Many of your systems are fat dependent and starving your body of that fat is definitely not practical.

What was the reason he gave for such a low amount of fat? You definately need fat to build. But some guys are different. I'm extremely carb sensitive for example. I can build better w a lot of carbs but it's also chub and muscle. No problem adding strength and mass low carb.

Thats just my two cents. But Im a newb to cycling, and can't speak to the best macros while on cycle. So keep that in mind with my recommendation above.

He said because of my body type and how I am built I get the majority of my fuel from carbs and that my body type stores fats very easy which is why he wants me to have low fat and higher carbs. I had a conversation with the owner of my gym who just got his pro card in the Wbff he told me the same thing that I needed more fats. He told me he was eating 3 steak burritos a day up until he was 3 weeks out from his comp. I was talkin to my trainer about that and his response was that we had told different types of body's. I think the owner of my gym must be doing something right I mean he did jus get his pro card.

6'0" and you want to be 187? God man that seems light to me. How did you set that as your target weight if you don't mind my asking?

That is jus the weight I am shooting for the contest I don't plan on walking around at that. I got that number from the guy who I am working with, that is jus where he thinks I should be after measuring me with the pinchers. He said that would put me around 3%. My concern right now is not coming in lean enough I am about 7 weeks out. I do cardio twice a day for 45 min each time and lift once a day. I take Sunday's off and jus do cardio on that day. What do you guys think my fat should be at??

I'm not a BB competitor, so I don't want to steer you wrong man. 187 and 3% just both strike me as ridiculously low numbers. I think more experienced guys will chime in on this and I am anxious to hear what they say.

Have you ever measured your wrist circumference? That will give us a better idea of what type of frame you are working with.

Also, have you ever dieted before? Whether to build or to cut?

I never have measured my wrist circumference, I just did it and its 7 1/2 inches. I wouldn't say I have ever really dieted before I have done what you would call a dirty bulk but now after learning what I have about diet and how it affects you so much I dont think I would do it again. I would eat around 4000-5000 calories day I was eating things like double cheeseburgers, tacos, huge pieces of steak. I never really ate sweets or candy just because I am just not a huge fan of it. I have never cut I used to always say I was still bulking. I had a lot of strength while I was like that but I had around 18-20% body fat

https://www.bizcalcs.com/health-frame-size-wrist/

This is a calculator that gives you an idea of what your base body weight should be based on your frame. So you can figure out about how much muscle you want to put on from there.

Hope that helps. As far as the bulk, play with your macros and see what works for you. Its important to track them on a daily bases in order to see what works best for you. But it's not something you will figure out overnight. You have to stick with a set of macros for at least a month to really see how that set works for you. It's going to take some time to figure it out. So don't get frustrated. But once u do have the macros that work for your body figured out, you will be really happy.

187 at 6' is a low BW. I was 6'3" 180 before i touched a weight, I was a skinny fat guy. Now at 235, 240 I still look lanky.

I did the wrist calculator and I don't know if I measured in the wrong spot but I don't know how I could have messed it but according to that I have a medium frame and my ideal weight is 157-170 which there is no way that can be right I wasn't even that small in high school. Right now I am around 200lbs and pretty cut I wouldn't say shredded but I can't see taking off 30 more pounds. I guess I'll jus have to play around with my diet and see how it goes. Thank you guys so much for the advise and help though I truly appreciate it.

I have a 9.5 inch wrist and it says I should weigh 187-204. I haven't weighed 187 since my sophomore year of high school. Basically, its saying If you were skinny, didn't lift, and had low bf, that's where you should be to be healthy.

It just gives you a good idea of where to start from. Back out your bf%, and it will give you a fairly accurate measurement of about how much muscle you've added through your hard work.

Oh ok got you, now that makes a ton more sense. If I go off of that some where in the mid to high 180s seems like the right range I should be in for the show. Now I jus have to take off the 12 pounds to get there.

I'm telling you right now that you're not gonna hit 3% bodyfat. It's impossible without some kind of ridiculous drug use + starvation. Not going to happen.

What's your carb cycle schedule look like? What's your current bodyfat % (if you don't know, post a pic and it could be estimated).

I'd have you get much more fats on off days (but very little carbs). You need way more fats than that. You can go low on days you eat at a surplus, but you need your fats on off days.