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6 Week Cutting Primal + IF(Warrior) Diet (1600-1700 cals)

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  • 6 Week Cutting Primal + IF(Warrior) Diet (1600-1700 cals)

    Hi, lets get straight to the point!

    I'm implementing a Primal + IF(Warrior) Diet. typically 20:4

    1 Massive meal a day, I definitely prefer 1 massive meal as composed to many as I can eat non-stop all I want If I wanted to so this will help me portion control much easier and gives me a more flexible schedule.

    Male
    19 years old 5"10
    150 lbs/68 kg
    10-12% BF

    Goal: Lower that BF to the minimum and shred off a bit of facial fat in preparation for my 30th May Holiday, Woah!

    Weight Training about 4/5 times a week. (1-2 mid Cardio per week)

    Diet Plan: (Typically laying at 1600-1700 cals with a maintaince of 2300)
    30g Shredded Coconut - 20g fat, 2g carbs, 2g protein
    250g Salmon - 35g fats, 60g protein
    250g Cabbage - 5g carbs, 3g protein
    250g Mushrooms - 10g protein
    6 Whole Eggs - 33g fats, 38g protein
    All of the above will take me to around 1400 cals giving me roughly 200-300 cals spares in which i will put chicken breast/bacon/other meat + extra vegs of my choice to hit the 1600-1700 cals. about 40g protein 5g carbs.

    Total Marcos (rounded, sorry if I'm a little off):
    90 Fats
    160 protein
    15 carbs

    Take ideas from my thread and join me if you want!

    Thoughts, expected results, suggestions extremely appreciated! thanks for reading! (:
    Last edited by Chun; 04-16-2013, 05:11 AM.

  • #2
    I'm right with you. Started 1/1/13. Macros are almost identical except on heavy lifting days I increase carbs another 150-200 grams (I find the carb refeeds very helpful in keeping appetite under control). I eat between noon and 8pm. I lift heavy 2x/week and sprint 1x/week.

    Results:
    1/1/13: 180lbs. Est 16% bodyfat.
    Today: 166 lbs. Est 9% bodyfat. All lifts maintained or improved.
    Goal: 162lbs. Est 6% bodyfat while maintaing or improving all lifts.

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    • #3
      Nice results.

      I am one week into 20/4 fast/eat window, the first week I didnt worry too much about macros or what I ate just eating until full. The first few days I over ate but the last few I have had to add in food to come up to around 1800 Cals a day (6'2, 44, 235lbs, 18-20% BF)

      This weeks focus is to eat mainly primal at my meals its going well.

      Last night's meal
      Cheese and apple (75g edam cheese)
      250g porter house steak
      Butter
      Cabage, carrot, beetroot, kohi rabi colesaw with pumpkin and sunflower seeds
      1/2 tbsp Aoli in the colesaw
      Smoothy of Banana, peach, rockmelon, 1 cup milk

      Couple of cups of coffee with milk during the day, plenty of water, black/green tea. ~ 1400 Cals

      This morning I swam at squad and dropped 10 secs of my 400m PB. Enegry levels are great. I swim twice a week (squad) surf ski paddle, surf, 5km run once per week and 2 by BW/KB sessions per week so pretty active
      "Times fun when you are having Flies" Kermit the frog

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      • #4
        Sounds great, nice to know that there are people on the same boat! I was almost worried that I might not be getting enough calories but seeing the ratio of maintenance cals vs set-cals, my worries are dismissed! I guess it's safe to say that I can drop another 300 cals on non training days to see better results.

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        • #5
          are you a guy or a girl?

          Comment


          • #6
            Originally posted by not on the rug View Post
            are you a guy or a girl?
            Male, I thought it was guessable with my stats I will input this in right now to make it clear!

            Comment


            • #7
              Originally posted by Chun View Post
              Male, I thought it was guessable with my stats I will input this in right now to make it clear!
              From the fact that you said you were already 10-12% bodyfat and your goal was to get much more shredded, I just assumed you were male. That would be an odd goal for a woman.

              Comment


              • #8
                at 5'10, 150lbs, with a goal of "shredding facial fat in preparation for a holiday" i'd guess girl first.

                you need a solid dose of the heavy weights and a steak or two. if you aren't shredded at 150lbs, something is seriously wrong

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                • #9
                  Originally posted by not on the rug View Post
                  at 5'10, 150lbs, with a goal of "shredding facial fat in preparation for a holiday" i'd guess girl first.
                  Really? at 10-12% body fat, that "girl" probably hasn't had a period in a good while.

                  Comment


                  • #10
                    Originally posted by eKatherine View Post
                    Really? at 10-12% body fat, that "girl" probably hasn't had a period in a good while.
                    yeah, really. there are thousands of mentally broken women in this country who think they're "fat" at 10-12% bodyfat. besides... i don't rely on anyone to accurately supply bodyfat % information on the internet.

                    do you really think a man would have a goal of "shredding facial fat?" that isn't exactly the manliest thing ever posted on the internet. in fact, it might be the least manly thing i've read in a while

                    Comment


                    • #11
                      Originally posted by Chun View Post
                      Total Marcos (rounded, sorry if I'm a little off):
                      90 Fats
                      160 protein
                      15 carbs

                      Take ideas from my thread and join me if you want!

                      Thoughts, expected results, suggestions extremely appreciated! thanks for reading! (:
                      I would make a few changes.

                      I'd switch up fish for beef. Red meat is more anabolic than fish due to the fatty acid profile. Since fish is high in PUFA and low in SFA, it'll produce less testosterone than beef, which is high in SFA and extremely low in PUFA.

                      Protein numbers look good.

                      I'd flip your fat and carb macros significantly. I'd cut fats to around 40g and take those 50g of fat and add 200g of carbs in its place. You will see far better success cutting calories, especially at your level of leanness, by removing fats than carbs. Fats are the #1 enemy of fat loss because they are directly stored as fat. You can cheat fat gain with carbs by glycogen partitioning. Fat does not have this advantage.

                      I don't like your calories, 1600-1700 may be too low. I'd cycle those calories - have high days and low days. You'd be better off doing 3 workout days at, say, 2200 kcal, and 4 rest days at 1400 kcal. You'll come out to a net average kcal of 1740 each week, but it won't be like starving every day. Your thyroid is less likely to downregulate and drop your metabolic rate when you cycle calories than when you're constantly hungry.

                      That is a pretty heavy cut for a 19 year old kid. Are you SURE your kcals are that low? I'd think an 1800/2400 split would still be a deficit by you, especially if you lift or do any cardio. Severe caloric restriction with chronic fasting can screw you up really fast, especially if you try to be active while doing it. If you just cut calories heavy without weight lifting, you'll lose a lot of muscle my friend. ESPECIALLY if you try and do this keto! Yikes!
                      Don't put your trust in anyone on this forum, including me. You are the key to your own success.

                      Comment


                      • #12
                        Originally posted by not on the rug View Post
                        do you really think a man would have a goal of "shredding facial fat?" that isn't exactly the manliest thing ever posted on the internet. in fact, it might be the least manly thing i've read in a while
                        I certainly do. Guys think they are trying to impress women, but it's the other guys they are actually competing with.

                        Comment


                        • #13
                          Originally posted by eKatherine View Post
                          I certainly do. Guys think they are trying to impress women, but it's the other guys they are actually competing with.
                          thats really sad to me

                          Comment


                          • #14
                            Many people totally underestimate how much fat they have. As Martin Berkhan of LeanGains has observed, most people that actually reach single digit body fat (for men) or body fat in the teens (for women) end up weight far less than they expected to. I am male, 5'10", 166lbs. I am stronger now than when I weighed 220lbs. When I weighed 220 would I have guessed that I would need to lose 64 lbs of fat to hit single digits? No way! Conversely, and I think ironically, people who are not into fitness will overestimate a very lean persons weight. At 166, I have been guessed at 180 and even higher. People are not used to seeing muscle definition, striations, and vascularity. If a guy at 150 wants to lose a little, more power to him. I've always thought it wise to lean first, then focus on gaining muscle. At least then it will be very obvious if you are gaining muscle or fat.

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                            • #15
                              How has your program been going? I'm using it as a starting point for my own cutting phase.
                              Last edited by jcpeden; 07-22-2013, 04:37 AM. Reason: Modified text

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