Diet

[BodyND]

BMR =1886.85
Based upon activity level TDEE = 2452.905

Total Intake = 1735 calories a day.
Total Protein = 157 grams
Total Fat = 62 grams
Total Carb = 118 grams
I run 5 miles a day. Lift light weights high reps eod day with working in legs eod. I do core work about 200 crunches a day. Im trying to cut body fat but i need some good morning breakfast foods. My goal is to get a 6 pack. My top abs show but not the bottum ones how do i get them to show more. Also hows my diet.

 

[*ebony*]

i think you should lift heavy on a cut to maintain muscle mass. cut your carbs a little more and make em protein cals. 5 miles EVERY DAY? your body will not do what your wanting it to do if your over training. thats a lot of cardio, and just as when your in starvation mode, your body will panic and start holding on to fat and use your muscles for fuel.

list your meals and you'll probably get more specific help.

from what u said i suggest:
less running, more weight(HEAVY)
less carbs, more protein

 

[elmarcouk]

Im pretty sure dropping below your BMR is a no no. Id aim for 2000 - 2200 calories personally.

 

[BodyND]

BMR =1886.85
Based upon activity level TDEE = 2452.905
Stats:
Weight = 162lbs
Height = 6ft
BF= 14 percent

I need help with a meal set up i dont know what to eat for breakfast. Also for lunch and dinner. My goal is too burn fat so i was unsure about how my macros should look im assumming low fat low carbs high protein but what should the numbers be if so. Help

 

[xxund3adxempirex]

162 seems really skinny being 6 ft tall

 

[BodyND]

well im more 5"11 but im pretty close to six feet tall.
Any help

 

[BodyND]

any help

 

[BodyND]

Any one lol

 

[BodyND]

i asked on another foram but is rye bread good for you. Becasue my diet consits of eggs, egg whites,and rye bread and peaches.