6'5" 225 lbs. ~24%BF Trying for 13-14% by Jun 1st...need advice on diet!!

[disturbed311]

So you know my stats...IM about 230 lbs or so and 24% bodyfat...My goal is 13-14percent by Jun. 1st.... First offf is this goal reasonable?? My training will be the 5x5 on mon, wed, and fri.... on tue, Sat will be interval cardio at 45 minutes (going hard for 30seconds then slow for minute on eliptical) and Thursday and Sunday Cardio will be 45minutes walkin at 3 to 3.5 mph on an incline...

As far as diet goes here is todays diet which will pretty much be like everyday with the exception im gonna wake up earlier and get another small meal in... Anyways it goes like this:

9:15 1 Thermorexin... CArdio at Gym on empty stomach

10:40 1/2 cup of whole oats
2 Scoops of Whey protien

12pm 3 whole eggs
1/2 cup of cottage cheese

2pm 1 Thermorexin
8oz Baked Chicken Breast
1/2 cup brown rice

5:30 1 Thermorexin
8oz BAked chicken breas
1/2 cup brown rice

9:00pm 8oz BAked chicken breast
1/2 cub brown rice

12Am 1 can tuna
1 TBSP flax oil
1 scoop whey protien...

Asa i said earlier i'd like to wake up about an hour earlier so i can space everything more evenly and maybe even add another small meal to keep the metabolism runnin.... I work at 3 pretty much everynight at a restraunt so thats why you see the same meal over starting at 2pm cause its easy and i bring it to work and just scarf it down when i get a chance around those times...... On my 5x5 heavy liftin days (mon wed fri) i'll be adding in some simple carbs post workout so my muscle can replace glycogen depletion.... Anyways the numbers came to this...

2365 Cals
63g fat ---- 24%
302g Protien-------51%
147g carbs-------26%

ARound May 1st I plan on starting a Test Prop/ Tren Ace cycle to help with hard muscles and the cutting before summer...But i'd like to be close to my goal before then...... Anyways there it is.....In a nutshell.... What do you folks think??? Please comment and add suggestions where needed!!! thanks...

 

[georgie24]

i like it!

as long as you stick with the diet you should be golden.

 

[NJL52]

You want to lose 20 pounds in 6 months? 20 pounds in 27 weeks means 2600 calories a week which means 370 calories a day. With all that exersize your body will need at least 3200 calories a day. So you could eat 2900 calories a day unsupplemented and meet your goal, if you keep that workout routine constant.

lol eating 2400 calories with that routine you would be (if the body worked linearly) 0% bodyfat by June.

That means I got some good news for ya, you should reach your goal by March-ish!

Anyways, I like the routine and the diet. Works good and it seems as though you thought it out rather well. I love supplements, so naturally I suggest you take some. Glucorell(4 a day), Sesapure(5 a day) and Thermorexin(6a day) are my current supps and they are a good combo according to pretty much everybody.

Anyways, good luck, if you do that plan you will meet your goal earlier then you planned!

 

[disturbed311]

thanks for the responses..... Yea right now im takin t-rex (3 a day....Just started) I forgot to add in that every Sunday I will have ONE cheat meal....and its gonna be a REAL cheat meal...goin to a steak house, appetizer....things like that......... Anyways... Anymore suggestions??

 

[jpt]

your maintanance calorie levels are around 2800......keeping your cals around these levels with those macros you mentioned will enable you drop a few pounds a week i'm sure with that much cardio. i do think your current cals are on the low side at 2365 though....keep around the 2800 level so your not sacrificing so much muscle in the process.

 

[NJL52]

thanks for the responses..... Yea right now im takin t-rex (3 a day....Just started) I forgot to add in that every Sunday I will have ONE cheat meal....and its gonna be a REAL cheat meal...goin to a steak house, appetizer....things like that......... Anyways... Anymore suggestions??

I realy suggest not to do so. The more you cheat, the more you want to cheat. If you go a month without touching cheat foods the desire to cheat will leave you. If you cheat once a week then the temptations will ALWAYS be there.

 

[JKurz1]

Agreed....1 step forward, two back......

 

[jpt]

he's not entering a competition and at his bf% one cheat meal a week is fine...it will keep you sane so you don't become completely frustrated.

if he was at 8%bf and his goals were to get less then 6%....then yeah i would also suggest not cheating.

 

[disturbed311]

I realy suggest not to do so. The more you cheat, the more you want to cheat. If you go a month without touching cheat foods the desire to cheat will leave you. If you cheat once a week then the temptations will ALWAYS be there.

REally??? I always heard it was good to cheat once a week or week in a half...Somethin about spiking the metabolism and kinda to trick the body into thinking your eating junk again???? I don't know...

 

[disturbed311]

your maintanance calorie levels are around 2800......keeping your cals around these levels with those macros you mentioned will enable you drop a few pounds a week i'm sure with that much cardio. i do think your current cals are on the low side at 2365 though....keep around the 2800 level so your not sacrificing so much muscle in the process.

Yea i'll probably add another meal in if i can wake up an hour and half earlier....Maybe like 2scoops of Natural PB and another can of tuna.....