Cutting Diet

[Wetback16]

I am 180 lbs and just added cardio 3 days a week for 45 mins to my routine. I am rotating weights and cardio every other day until the 7th day which is my off day. My question is how many calories, carbs and protein should I be taking in order to prevent alot of muscle loss but keeping fat loss consistent. Here is my diet:

5:30 am - 1 scoop of On's Whey protein in water, 1 tablespoon of GNC flax
seed oil, 1 banana and 1/2 cup of oatmeal in water.

8:30 am - 1 can of tuna in water and a fruit such as and apple or carrots.

12:00 pm - Either 1 can of tuna in water or chicken with a serving of veggies
such as broccli or mixed veggies and a slice or two of whole
wheat bread.

3:00 pm - preworkout - 1 scoop of On's Whey protein in water and a apple

5-5:30 - chicken and veggies such as broccli, cauliflower or sometimes beans

8:30 pm - 6 egg whites

11:00 pm - 1 scoop of On's Whey in water and a tablespoon of GNC flax seed
oil.

Any info will be greatly appreciated. Thanks alot.

 

[granby140]

yeah try a lil more food and less shakes

 

[sublime35]

if you just added your cardio i would not start at 45 mins each time. your body will adapt to that quickly and all you can do is go up. I dont think u wanna end up doing 1.5 hr. cardio sessions eventually do you? I'd say start at 30 and increase it later.

 

[The Red Dragon]

keep protein to at least 1 g/lb of bodyweight...from looking at that diet, doesn't seem to be a probelm lol

I'm wondering about your macronutrient mixing...and the timing of your meals.