My meal plan for cutting

[BarleyMob]

I'm trying to get a 6-pack and tone up my chest and need to cut down.

I'm 6', 205lbs, I don't know my bf%, but I have a little lower belly hump that I can't seem to get rid of. I do cardio about 4-5 days a week for at least 30-60 minutes each time. I lift weights about 2-3 days a week.

Here's my new daily intake:

8am Oatmeal
banana

11am Protein Bar

2pm 2 eggs
carrots

5pm Burger - meat pattie with 2 slices whole wheat bread.
apple

7:30pm protein shake
Workout is after this time..

This is between 1200-1400 calories. Please, i'm looking for any suggestions on my diet or workouts that would help me achieve my goal.

Thank you,
BarleyMob

 

[SouthernLord]

you are not eating enough. use the sticky on the top of this page to figure out your BMR. You need whole complete proteins with every meal. You are not eating any with breakfast. It is best to use lean complete protein (MEAT) while dieting imo. Your body will burn more calories digesting these solid proteins and your metabolism will speed up in the process.

 

[BarleyMob]

My BMR is 2095.25. I work at a desk and i'm stationed most of the day so i'm not really active until I go to the gym. The meat patty that i'm eating is 93% lean, 7% fat. I want to eat clean, but I don't know what else to eat and when to eat it.

 

[cobracock1979]

Bro,

This is all wrong - starters, that BMR looks way off. I am 195 and 6ft - my BMR is 2750. Recalculate it - you shouyld be shooting for somewhere like 2000cals. You sould be consuming at most 1000cals iunder bmr. Much more protein needed or you will go catabolic.

If you carry on you will crash your metabolism - you need to cycle calories, ie 1 day at maintenance, 2 days 1000cals under, one day 500 cals over.

This will keep your metabolism working hard and fast.

 

[cobracock1979]

need more details - what exexrcise?

Go to fitday.com and register - enter all the foods you eat and it will tell you the exact cals fats/carbs/ protein - sghoot for low carbs, moderated EFA (good fats) and high protein.

 

[BarleyMob]

So I tracked and wrote down everything that I ate today and this is my normal diet, so it's pretty consistent. My goal is lower my BF%, although I don't know what it is, and to get a six pack.

I do hard cardio which is HIIT about 3-4 times a week and then light cardio like tennis the other days. Here is my break down of my nutrition.


Fat(46%) 114.3 g
Carbs (21%) 120.8
Protein (24%) 132.g
Alcohol (9%)

Total calories = 1,372
And my food:

Breakfast: 1 cup of oatmeal and medium apple

Snack - Half a protein plus bar

Lunch - 2 whole boiled eggs
1 - All natural PB on wheat bread
1 scoop of protein powder with water

Snack - other half of the protein bar from earlier

Dinner - 93% lean meat patty on wheat bread
1-2 cellery sticks
1 scoop of protein powder with water

Any suggestions on what to add or take out of my meals. Thanks!

 

[cobracock1979]

All off bro - fats to hight / protein too low.

Your BMR is all off - at 1372cals you are way too much below BMR. Your body will think its starving and start eating muscle.

I already said this bro - go away and recalculate your BMR - once you have done that, drop your cals 500-700 max below BMR. Once you have done that Ill give you advice on your diet plan.

But for starters - its way off. You need a big protein source every meal - 2 eggs...forget it - try 8 eggs whites and 2 yolkes. In the mornig, add 50g whey to your oates.

Half a protein bar? Forget it. Eat some type of whole foods, low carb GI, lean meats.

Replace the beef patty with turkey or tuna or chicken.

You need a bedtime shake with oil (efa fats, it N Peanut butter).

Recalculate your BMR then come back bro.

 

[BarleyMob]

I went and did the math again and i'm getting the same BMR as before - 2092.
My stats on how I got my BMR:
5'11" = 180.34cm
205lbs = 93kg
22yrs old
My TDEE is 3242.

Thanks!

 

[BarleyMob]

Help from anyone yet?