Suggested Diet with this 16 week cutter

[immortalis]

Will be jumping on this real soon:
600 EQ 1 - 16
300 Test 1 - 16
50 Winny 8 - 16

Currently I'm sitting at 210 around 12-15%. I dont need that much more size. When I was at 220 a month ago I was borderline being too big for me personally.

I wouldnt mind putting on 10 pounds or so of lean muscle, but I am really trying to cut down and get my bodyfat sub 10% and get my lower abs and the rest of my muscles as hard and vascular as possible.

Here is my current routine.

4:30am
2 Sesapure
small portion (5 bites at the most) of Tuna Salad made with Tuna, Egg Whites, celery and a little bit of relish.
1 slice of wheat bread.

7:00am
2 Sesapure
1/3 cup of oatmeal
2 16oz 2% milks with roughly 1/3 cup of whey in each. I drink on these until around 10am.

12:00pm
2 Sesapure
6 inch roasted chicken breast from Subway on wheat with water to drink.

2:30pm
Apply YES
1 T-Rex

3:00pm
Workout (minimal rest between sets, and going back and forth from 2 diff excercises to keep heartrate up)

4:30pm
at least 20 minutes of cardio on bike.

5:00pm
PWO shake composed of 1/3 cup whey, 2 scoops creatine and glutamine, 1/4 cup dextrose in 2% milk.

6:00pm
3 Sesapure
as healthy a dinner my wife can make, and I try to keep the portions small.


Thx in advance guys and gals for takin a look at this. Any feedback is greatly appreciated.

 

[Aries13]

I dont know much about men and diets but it seems like you eat less than I do. For cutting its a general outline of 10-12X weight(lbs) to get the calorie amounts. As far as macro breakdown, I wouldnt know the best one that would work for you. Would you consider like a CKD diet? Also, I dont think subway is a cutting food. It sucks IMO!

You can plug in macro % on fitday.com (plug in food to get as close as possible to your calorie intake).

I would leave out dairy, and im sure plenty of ppl. would argue otherwise.

 

[jpt]

agree with aries....lose the subway and the whole wheat...stick to the basics

carbs: brown rice, oats, potatos, yams oatmeal

protein: chicken, tuna, lean cut meat (95%), eggwhites

fats: anpb, olive oil, fish oil

also your not eating btwn 12pm and 5pm....and you have a workout in btwn...you need to get another meal in...maybe about an hour before your lift

 

[jpt]

i modified your diet

4:30am
2 Sesapure
8 eggwhites 2 whole eggs 1/2 cup of oatmeal

7:00am
2 Sesapure
6oz chicken breast, 1/2 cup brown rice, green veggies

12:00pm
2 Sesapure
can of tuna with brown rice or oats again

2:30pm
Apply YES
1 T-Rex
6oz chicken breast with brown rice

3:00pm
Workout (minimal rest between sets, and going back and forth from 2 diff excercises to keep heartrate up)

4:30pm
at least 20 minutes of cardio on bike.

5:00pm
PWO shake composed of 1/3 cup whey, 2 scoops creatine and glutamine, 1/4 cup dextrose in 2% milk.

6:00pm
3 Sesapure
8oz of lean beef with brown rice and veggies

this is just an example

 

[immortalis]

Thx for the feedback you two. Karma comin atcha

 

[jpt]

thx bra...


forgot to add anpb before bed

good luck