help with diet....

[njlw226]

okay i need some help with the protein, calories, fat etc. intake that im supposed to be getting. i am 5-11 and about 190 and have added alot of body fat from a bulking diet. about 90% of the fat gain was in my stomach and love handle area. i want to cut this up, as well as the rest of my body, but i dont need to do anything amazing like the ckd, just trying to lose some of the bf, im not competing.

my workout routine:

i do the 5x5 in a split like this:

mon - chest & tris
tues - back & bis
wed - off
thurs - shoulders/forearms
friday - legs
sat - off
sun - off

im going to start doing cardio on the off days every morning. can you guys give me the calories/protein/fat etc requirements i should take in to assist me in keeping as much muscle as possible but dropping pounds from the waist area? help with possible ideas of meals to help me in attaining this goal would be great as well. thanks!

 

[Vicious cycle]

First you didn't say how old you are so I just assumed you were young (Age 22) and that your level of exercise was (very active) meaning 4-5 days a week of at least 30 minutes to one hour. From those assumtions and the info you gave it worked out like this. This is to maintain...

Your daily caloric needs: ~3400

-----------------------------Calories/Day --- Grams/Day
40% Carbohydrates----1360--------------340
30% Proteins-------------1020--------------255
30% Fats------------------1020--------------214


Since there is 3500 calories in one pound dropping 500 calories/ED for 7days/in a week would give you the 3500 and one pound a week lost. I wouldn't go more that 2 pounds a week to keep muscle.

Let me know guys if I missed anything.

Best of Luck -VC-