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16 week diet plan for bulking and cutting Please help

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2487jamesm
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2014/12/31 01:15:19 (permalink)
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16 week diet plan for bulking and cutting Please help

Hello people. I am planning a holiday in May to Las Vegas. I am currently 13 st 8 and at around 20%body fat. 
I have trained on and off for around 7 years. mixing it from weights then cardio ect. 
I train in Muay thai (thai boxing) but have not trained for the last 8 months due to injury. I have just started back last week, training is an hour long and on 5 nights a week, I usually attend at least 3 times a week, 4 nights where possible.
I have just started lifting weights again also last week. I have noticed tha my strength has massively decreased and also my muscle size has shrunk. I am not surprised as I have done very little training for 8 months due to an injury. My plan now is to train weights in the morning around 10am, then train muay thai at night time 6pm. My goal is drop my body fat and I am aiming for around 12%. But also I want to put on sum muscle as I have lost alto of size.
A friend of mine gave me a diet plan he used before a body building competition that he used earlier this year. It worked for him. The plan looks sum thing like this:
Carb souces: Sweet potato, Brown rice, veg, eggs, wholemeal bread,( white rice and potato only pre or post workout)
Protien souce: Chicken, Turkey, Tuna, Cod, Beef, Protien shake.
Snaks: Nuts, Banana, apple, Greek yoghurt, almonds
 
 
16 weeks out:  Protien 200-250 per day
                      Carbs 200-250 per day
13 weeks out:  Protien 200-250 per day
                      Carbs 200 per day split to no more than 4 meals a day
9 weeks out:  Protien 200-250 per day
                     Carbs 250, 150, 170, 250, 150, 170, 250. Split through the week
6 weeks out: Protien 200-250 per day
                   Carbs 200, 120, 70, 200, 120, 70, 200 Split through the week.
4 weeks out: Protien 200-250 per day
                   Carbs 150, 100, 50, 150, 100, 50 150 Split through the week.
 
Now I have never tried a diet like this before, I have made a list of all the food sources to be used above and wrote down how many carbs and protein is in each item so I can make up my amounts throughout the day.
I am not saying I will stick to this religiously, as I will have a cheat meal every now and then (probably a sundry with a roast and a pudding). Just want any info off anyone to see if this diet will be sufficient to improve muscle mass and strength whilst dropping body fat. I will be training weights in the morning and Thai boxing in the evening. I will do at least 4 weight sessions, and 4 thai sessions a week.
 
If anyone has any info they think would benefit me please let me know or any improvement on the diet plan please share.
 
cheers guys
 
Jay
 

Training is key, no one gets results without putting in the time.
#1

5 Replies Related Threads

    westy19
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    Re: 16 week diet plan for bulking and cutting Please help 2014/12/31 08:23:52 (permalink)
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    Eggs as a carb source??

    You need to do some research
    #2
    2487jamesm
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    Re: 16 week diet plan for bulking and cutting Please help 2014/12/31 12:13:12 (permalink)
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    Sorry the eggs should b under protien souce. Also missed off oats as a carb souce. Thanks for the sarcy comment, as for research y do u think i am on here asking for advice?

    Training is key, no one gets results without putting in the time.
    #3
    WhiteSnake
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    Re: 16 week diet plan for bulking and cutting Please help 2015/01/01 20:27:34 (permalink)
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    Protein certainly looks adequate. I don't count cals but go by what the mirror is telling me. And energy levels. If you're not loosing bodyfat tweak the carbs down SLOWLY. But that doesn't look like too much carbs esp if you're doing weights and then Muay Thai in the evening. How many days a week will you be training?
    #4
    WhiteSnake
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    Re: 16 week diet plan for bulking and cutting Please help 2015/01/01 20:34:08 (permalink)
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    Oh just seen.... 4 weights and 4 Muay Thai. A fair amount so. You mention bulking and cutting in your thread. You don't want to add weight do you? You can increase strength whilst loosing bodyfat esp if you're starting out from a point of not having training in a while.
    #5
    2487jamesm
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    Re: 16 week diet plan for bulking and cutting Please help 2015/01/01 23:07:24 (permalink)
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    Hello white snake. Yes aiming for 4 times for each training. If poss both will b done on the same day but it wont always b possible due to work ect. I have done a fair bit of weight training but never put on alot of size compared to friends who wer doing the same training. Im now learning it was to do with my diet. I knew u need protien but i never knew u need carbs and cals also. Is there anything u would change in the diet? With this diet will i drop body fat and gain sum muscle? Cheers

    Training is key, no one gets results without putting in the time.
    #6
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