12 Week Cutting, Check my diet please.

[Graphite]

Hi, I am around 165lbs @ 5'9. With a estimated 22% bodyfat I recently went from 235 to 160 then gained 5lbs of muscle in the past 2 years.. Yeah I dieted very badly and lost tons of muscle which made me have such a high amount of bodyfat, I will post pictures in a few days so you guys can have your own guesstimates. I got school so i'll have the healthiest thing I can get at school and thats a chicken salad or a ham submarine with no mayo and only mustard.

My diet is looking like this

1.
1/2C Oatmeal with Cinnamin Sprinkled and Splenda
1 1/2C No Fat Milk
4-5 Egg Whites Boiled or Scrambled
2. *Usually at school so sometimes this meal won't count in my daily caloric intake*
1/2 Packet of drained Tuna
1 Wheat Bread
Sugar Free Apple Sauce (Good? or No?)
3. *Usually at school so sometimes this meal won't count in my daily calorie intake*
Chicken Breast/Steak/Porkchop
1/2 Yam or 1C Green Beans
4.
1/2C Oatmeal with Cinnamin Sprinkled and Splenda
1/2C Mixed Nuts
5.
Chicken Breast/Steak/Porkchop/Occasional Salmon
1C Green Beans/1C Green Lettuce Salad w/ Vineagar
6.
3/4-1C Cottage Cheese
6 Egg Whites Boiled

Aiming for 2200Calories, 200G Protein, 150G Carbohydrates, 50-60G Fats (Good Fats )

Cardio/Workout
I'm going to ride a mobile bicycle every other night around town for about 1-2hours that night and when I have no school I will wake up early and go running around the neighborhood.

As for weight training, I will try my best to get to a gym but I lost my license so thats going to be a problem.

Supplements
LiquidClen
NAC
BCAA's
Sesathin
Taurine
Creatine (Only when I can actually get to a gym often enough)
Thermorexin
Yohimburn ES

Heres what my supplement schedule will possibly look like.
W1 CLEN 20/20/40/40/60/60/80/80/100/60/40/40/20/20
W2 ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
W3 OFF, SESATHIN
W4 ^^^^^^^^^^
W5 CLEN 40/40/40/60/60/60/80/80/100/80/60/60/40/40 (Add Benedryl ~50mg a day??)
W6 ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
W7 OFF, SESATHIN
W8 ^^^^^^^^^^
W9 TREX
W10 TREX
W11 TREX,YES
W12 TREX,YES

Going to my first time using liquidclen so i'm excited and plus I think it will definitely help me stay awake in class , Hopefully I don't get bad shakes and cramps, but I done research and I think I got it covered.. I might just turn this thread into my log and update with pics every 2 weeks, but I won't start in another week or so because i'm waiting for everything to come in and go grocery shopping.

Criticize my diet, supplements, anything.

I uploaded some pictures, Take notice of my puffy nipples (I believe its just some estrogen fat storage, hopefully NOT gyno.. Yes my gut is hanging , I thinK I got some decent muscle mass not good but not bad. I store all my fat on my stomach if you take notice of that. My legs are fairly lean and cut, Just got "tear drops" on my quads recently.

Can someone guess my bodyfat as well?

 

[jmt24]

first off, the egg whites that you eat with meals 3,4,&5, ditch and add them to your cottage cheese with meal 6 before you go to bed. for meal 3, id sub a protein shake. if you cant get to a gym, do you have some spare space because you can buy a bench, a bar, some freeweights and workout at home. if you don't have the money, do some calistetics (dunno if i spelled correctly) and get a pullup bar. id also drop the lclen. you don't need it. use that as a last resort. get your diet in check and workout regularly and you will drop the fat. as far as creatine, that will really only help if you are goin to the gym and actually lifting. morning cardio on an empty stomach is a must

 

[Graphite]

Yeah i've been perfecting my diet but it seems like I'm not going anywhere. I was hoping the lclen would get me off in a good start.

Im going to save up and buy a bench to put in the backyard and get a tarp. How much would it run me to get a bench and about 250-300lbs of weights?

 

[Graphite]

bump pics now added.

 

[hugenasser]

Jmt24 is right :
- drop the clen,
- cardio on a empty stomach.
Eat vegetables and you'll see results

 

[jmt24]

not sure how much they are but you can prob get a cheap used one off ebay.

 

[altimus]

academy sports carries a 300 lb olympic set for $120, and their benches are pretty reasonable as well. this will def. get you started. good luck!

 

[Graphite]

Wow thats pretty cheap, im going to have to hit some of that up..

Ive just refeeding untill I get everything then I'll hit the diet hard.

 

[chesty]

I would drop the bread, yam and applesauce and add some flaxseed oil into the diet. Also, drop dairy products (at least for me they don't sit well when dieting) Green beans are good (no salt added kind) The biggest thing I see is that I would increase your fats to 100gms a day and your carbs to 50-100 a day. The way you have it your body will have a harder time figuring out that it is supposed to be burning fat.

But overall looks good.

 

[SgtSlaughter]

Also, drop dairy products (at least for me they don't sit well when dieting)

lol @ how many times I've said "Drop the Dairy" today! Chesty stole my thunder though... but i'm glad to see another good bro saying that! thanks.

Make sure you incorporate a Calcium Citrate supplemend in your Dairyless diet!! They are VERY inexpensive, get it locally or online... cheap either way (guestimate: 6-9 dollars).

Graphite, good luck on the diet bro. And remember to train hard and heavy to keep and possibly put on some muscle while you're dieting!