Chubby -> Hard DoggCrapp Transformation

[Salmon]

I have a question about what would be acceptable given my background:

Initially started out 210lbs+ dropped about 70lbs of fat and put on about 40lbs of muscle in the first 2 years of working out.

Currently I am around 17% bodyfat at 192lbs @5'7", what would be the best strategy to go from "chubby" to "hard" while gaining weight?

I am leaning towards:

2xbodyweight or more in protein
(I've always done this, I love to eat )
Morning cardio -- incline treadmill 30 minutes (except on legs)
Cut off carbs at 3pm Except Post Workout
(Perhaps just protein fat except post workout)

Or should I diet first?

Willing to do whatever it takes.

Any help would be appreciated. Thanks!

[Rick85]

Im no expert but id focus on losing weight first

[stormshadow]

I'd start with cutting carbs out after 6pm and start of with all clean carbs from when you wake up to 6pm. Oatmeal, brown rice only. Just clean up the carbs (you can still have em) and you will be surprised at the results. I was still gaining strength 8 weeks into my precontest diet.

[big_byrd52]

i would set total cals at about 15 Xs bdywgt. and i agree with the rest.

[rugbythug]

switch from the treadmill to the stair stepper. Made me shred up nicely when I did. Along with doing what everyone else said.

[Salmon]

What would be the best meal plan?

Thanks for all the help , here are two sample diets, both meet 2x bodyweight protein requirments at 15 x bodyweight, one is low fat (10%) while the other one is 25% fat. What do you guys think?

----

Would this diet be acceptable
(384g protein, 264g carbs, 32g fat, 53/37/10)


Meal 1 (7am):
64g protein
45g carbs
8g fat

Meal 2 (10am):
64g protein
45g carbs
8g fat

Meal 3 (1pm):
64g protein
45g carbs
8g fat

Meal 4 (4pm):
64g protiein
45g carbs
8g fat

Workout: 5:15

Meal 5 (pw, 7pm):
64g protein
85g carbs

Meal 6 (9pm):
64g protein

---------------------------

Or would this diet be more acceptable?
(384g protein, 156g carbs, 80g fat, 53/22/25)

Meal 1 (7am):
64g protein
36g carbs
8g fat

Meal 2 (10am):
64g protein
32g fat

Meal 3 (1pm):
64g protein
35g carbs
8g fat

Meal 4 (4pm):
64g protiein
32g fat

Meal 5 (pw, 7pm):
64g protein
85g carbs

Meal 6 (9pm):
64g protein


Thanks!

[stormshadow]

post the exact foods you will be eating in the appropriate quantities.

[Salmon]

meal plan

Just off the top of my head :P

--

1 Cup Oatmeal
2.3 Scoops Protein Powder

1 Can of Chicken 12.5 oz
1 cup brown rice

2 Chicken Breasts
1 cup brown rice

1 Cup Oatmeal
2.3 Scoops Protein Powder

2.3 Scoops Protein Powder
.6 Cup Dextrose

2.3 Scoops Protein Powder
(whey at the moment will get a slower absorbing protein later)

--

Or:

2/3 Cup Oatmeal
2.3 Scoops Protein Powder

1 Can of Chicken 12.5 oz
3 Tbs Canola Mayo

2 Chicken Breasts
2/3 cup brown rice

2.3 Scoops Protein Powder
2.25 Tbs Flax Oil

2.3 Scoops Protein Powder
.6 Cup Dextrose

2.3 Scoops Protein Powder
(whey at the moment will get a slower absorbing protein later)

[USMuscle9403]

Do you find it difficult to eat all those calories in whole form or what? In my opinion, that's too much reliance on liquid food, or protein powders for that matter.
Allen

[Salmon]

..

I could eat more solid foods, liquid food is only in there for the convenience. I have no problem eating solids. :P

[USMuscle9403]

I'd eat all the solid food you can, with the protein powders to only supplement your intake and be for your pre and post workout shakes. But then again, do whatever is the most doable for you.
Allen

[Salmon]

..

Thanks for all the help

I will try that, what did you think about the two meal plans? low fat or moderate fat?

[big_byrd52]

that depends on u bro. both plans will work, but how do u feel when u eat a high carb meal? do u feel bloated, tired and/or lethargic? If u eat carbs does it make u crave more?

the higher fat will cause less bloating so u will see results sooner from water looss only. if u do this plan i would not add cardio untill absolutely neccesry. so if u dont want to or dont have time for cardio, i would go this route.

[Salmon]

..

Honestly I have never tried a diet utilizing low-glycemic carbohydrates.

I will experiment with it, starting tomorrow.

Thanks!