Alright, here's the deal.

Goal : Lean Up While Maintaining Muscle Mass/Gaining some LBM (hard ... but possible)

Situation : I am being personally trained for 6 weeks, but this guy ... isn't exactly the most precise guy about diet and sports nutrition... in fact, after our session of "21s" for biceps, I really regret hiring him. I will give him 6 weeks to prove himself to me, since he was so confident that I could add LBM while dropping bodyfat by using a regimen based off of "Optimum Sports Nutrition" by Dr. Michael Colgan (anyone read this and have a view on it?) . The diet he wrote for me is very elementary, and has no real breakdown of macronutrients. It basically says : Eat about 1-1.2g of Protein per lb of bodyweight, eat carbs at every meal. At a weight of 169lbs, I am supposed to be consuming 375g carbs (but being that I have a slight predestination of adding body fat, and am pretty carb sensitive, this bothers me), roughly 200g Protein, and he said to keep the fat pretty low, and told me that the fats will mainly come from my meats and carbs, and that I don't really need any added. Well, I disagree, so I still take a tbsp of PB, and 8g of fish oil a day.

Routine : I will be lifting 3 days a week, and doing HIIT on Tues, Thurs, Sat. Rest day on Sunday (Sabbath!). The weight lifting routine is not too high in the volume department, he tells me that at my age, I should almost be undertraining since my body uses calories by the bucket full (it does? I thought everyone was different.). He also has me doing no weight added abdominal work on days I do HIIT.

Info about myself : 17 years old, currently 169-172lbs, approx 13-15%bf, and have a somewhat sedentary lifestly outside of HIIT, and weightlifting.

Diet : 1. 7 large eggwhites, 4 slices toast (24/52/5)
2. (pre workout)- 1 bagel, 1serving Kreatine Ultra (13/46/1.5)
3. (post-workout)- 1scoop whey, 1 cup ground oats (28/54/5)
4. 3.5oz chicken, 1 bagel (37/46/2)
5. 3.5oz chicken, 1 bagel (37/46/2)
6. 3.5oz chicken, 3 slices toast, 4g fish oil (38/39/9)
7. 1cup fat free Cottage Cheese, 1tbsp Peanut Butter, 4g fish oil (30/6/12)
Total Calories : 2312cals (207/289/36.5)

It stays like that on HIIT days for the most part also. Only change coming on rest day, where I substitute the Pre and Post workout with one meal of 3.5oz chicken and something like a bagel. I also usually add some fibrous vegetable in my diet in random places such as broccoli (3 cups over entire day probably).

I am open to any suggestions, being that I had to create the above diet from rather vague guidelines. Any supplement refferrals also welcomed, ideas, critiscism, fire away!

I dont like the sound of bagels. They are normally very high GI. I would substitute a couple of pieces of WW bread for those.

I would be eating a bit more fat and a bit less carbs, I'd agree with 200 carbs. And bring the fats up to about 50-60 Your protein looks pretty solid. Just add some olive oil or flax in there somewhere.

so far I don't like what I've heard about this guy.

"leaning up" while eating bagels all day and being 'carb sensitive' is about the dumbest thing I've ever heard. but it doesn't surprise me coming from a PT.

if you don't get the results you want from his program, try Twin Peaks carb cycling or Lyle McDonalds UD2.0 if you're a bit more dedicated. those are tried and true recomposition programs.

But on the other hand. total calories are fairly low for your size. If you can keep your appetite under control you just might get decent results in the short term. Overall, way too low in EFAs for long term success though.

rr

Thanks, I think what I will do is drop carbs a little, and when my Vendetta arrives, I will make sure to put that in for pre-workout, and then take more of the majority of my carbs around the workout and HIIT. I will leave my last two meals for protein/fat meals to meet EFA needs.

Also, I have already ordered UD2.0 just to read it and see Lyle's thoughts on nutrition and training, but my only concern is using the workout required for UD2.0. What if I do not like the workout scheme? Are the UD2.0 depletetion/tension workouts REQUIRED for success with UD2.0, or could I use a typical routine (although I might have less success with this due to trying to lift optimal weights while depleted). I have given TP Carb Cycling a try, but I do not think I had the best plan of attack for it, but I will surely try it again after the 6 weeks.

But, does anyone have any opinions on Dr. Colgan's "Optimum Sports Nutrition"?

Is UD2 not somewhat based around the workouts?

It is. Don't ask me why I asked a question I already knew the answer to.

The diet and training regimens of UD2 are synergistic. If you're not doing both, you're not doing UD2