Cutting/Shredding Diet Part 3!!

5 weeks remaining!! I'm decreasing my carbs again by 200g Sweet potato leaving me with 500g a day. 200g Sweet potato is 56g carbs so my new carbs total is 231g - 56g = 175g per day. Even though I've never followed the whole "No eating carbs after 6pm" thing. Now that I'm putting my body through this traumatic experience, I don't want even the smallest thing holding me back from achieving the best physique I can. So I've decided to train a little earlier in the day say 4pm,
Taking 200g of sweet potato out decreases my total calorie intake by 256kcals.
2735kcals - 256kcals = 2479kcals
Instead of increasing my protein, this time I'll increase fats with an extra 25g of Brazil nuts.
2479kcals + 171kcals = 2650kcals
Only an 85kcal deficit of my total from last week, but I'll definitely feel the effect of the reduced carbs. My diet now looks like this...

Diet plan

• Meal 1 – 6am | Breakfast Protein Shake |

Ingredients - 300ml Water, 50g Oats, 2 scoops of USN Pure Protein IGF-1, 1 tea spoon of Glutamine, half a tea spoon of cinnamon, 25g Brazil nuts.

Calories = 552kcals Carbohydrates = 33g Protein = 48g Fat = 23g

• Meal 2 – 9am | 8 scrambled eggs (6 Whites, 2 whole) |

Calories = 228kcals Carbohydrates = 0g Protein = 32g Fat = 8g

• Meal 3 – 12pm | 130g Tuna & 60g Spinach & 100g Sweet Potato |

Calories = 283kcals Carbohydrates = 28g Protein = 30g Fat = 0g

• Meal 4 – 3pm | (Pre-Workout meal) 150g Chicken breast & 150g Sweet Potato |

Calories = 366kcals Carbohydrates = 42g Protein = 37g Fat = 3g

• 5.30pm | Post Workout shake USN Pure Protein IGF-1 + 1 tea spn of Glutamine (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 5 - 5.45pm | (Post-Workout meal) | 200g Chicken breast & 250g Sweet Potato |

Calories = 552kcals Carbohydrates = 70g Protein = 50g Fat = 4g

• Meal 6 - 8pm | 130g Tuna  |

Calories = 140kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 7 - 10pm | 130g Tuna & 60g Spinach + 1 tea spn of Glutamine (with water)

Calories = 155kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 8 - Anytime | 25g Brazil Nuts |

Calories = 171kcals Carbohydrates = 1g Protein = 3g Fat = 16g

Total Calories - 2650kcals
Total Carbohydrates - 175g
Total Protein - 300g
Total Fat - 57g

My breakfast protein shake is actually a result of me being too lazy to eat my 50g oats with a spoon believe it or not. I've literally combined my morning shake with my oats and it tastes amazing, so I'm taking full credit with no regrets!

I've purchased myself some green tea extract which promotes fat loss and is a great anti-oxidant! People drink it as tea but I got the tabs form because as I mentioned earlier, I'm lazy. I also decided to purchase some multivitamins as my diet is so specific and low in nutrients in some areas, I need to make sure my body is still receiving decent nutrient intake. Always taking my Flax seed oil tabs rich in fiber and omega-3 fatty acids, which have also been known to support fat loss and assist brain function.

In the quest of losing as much body fat as possible, I believe I got caught up with what it is exactly that will enable that to happen without losing muscle. I was sure I'd have to increase how much cardio I do weekly, however what I should be doing is just decreasing my carbohydrate intake and allowing the cardio to just compliment diminishing those carb stores so my body accesses it's fat stores for energy. I took my monthly measurements as usual on the 1st of April, and I've lost size absolutely everywhere which means I must have lost muscle. (My waist is 29 inches now though ;0)). I could be wrong but, I believe doing high intensity interval training (H.I.I.T) instead of low intensity steady state (L.I.S.S) cardio for 30-40minutes at approx 60% of my Vo2 max may be the cause of my muscle loss. So I'll be changing my cardio, I shall use the Stair-master 4x a week L.I.S.S cardio for 30mins after weight training sessions as this is when my body will have already used most of its carbs stores and only have fat remaining.

Body fat is 7.94%, 4% is my target.

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