summer cutter

[hassinba]

I'd like to get an early start to lower my bf% for the summer. I just finished a 16 weeker 500mg/wk test E. I'm 24 yo, 5'11 200lbs(though i expect to lose about 10 pounds just by waterweight over the next week or so). My body is around 11%. I'd like to get it down to about 8%. I have a diet plan laid out, but i need to make sure everythings ok before I put a lot of time into this and then find out I'm doing x amount of things wrong. Also, I know you can get away with going way low on calories while being ON, but thats not the case when you're not on, right? Ideally I'd like to not lose any muscle while losing bf. I lift at least 4 days a week usually 5-6...I haven't drank in two weeks and plan on keeping it that way this time.

meal 1 10 am
-1 packet low sugar oatmeal
-6 egg whites omelette w/ onion green peppers and 2 slices turkey bacon OR
two cans of tuna


meal 2
4-8 oz of chicken
1/4-1/2 cup of brown rice or veggies or maybe sweet potato, or some fruit if it's an early meal

meal 3
same

meal 4
same

work out
PWO (cytosport cytogainer) 760 cals, 5g fat, 100g carbs, 78g protein

the rest of the meals are pretty much the same(at least one meal containing redmeat), some days i will keep carbs to post work out only, but that makes me dizzy a lot..also I get my fats(50grams or so) from nuts, flax oil, natty peanut butter, and olive oil.

I think the cytogainer might be too much.

I think if i stick with this diet I should be ok to get down to 8%? What suggestions/modifications should I make? How many total Calories, Fat, Carbs, and Protein should I be getting a day exactly??

PS do I need amino acids and what kinds do i need?? Thanks

 

[LV_Rider]

If you are cutting I would suggest getting rid of oatmeal packets that carry shit like sugar (even if they have 'low' sugar) and go with straight up plain oats that come in a big tub.

 

[Faizakafez]

its actually pretty decnet and fairly low carb

the low sugar oatmeal is fine. its only 5-6 grams of sugar don't worry about.

 

[GUARDIAN]

where u say 4-8oz of chicken i would go with 8. keep the protein high to spare the muscle loss.

 

[hassinba]

sounds good so far, do you think I should limit carbs even more??(like say only carbs with two meals, and carbs PWO).
Also:
-How much protein do I need if my weight goes back down to 180???
-Where else an I get lean protein from besides chicken?(see myself getting burned out on it in the near future)
-Would it be a good idea to carb up about every 5 days and take in say 300 grams??

 

[GUARDIAN]

sounds good so far, do you think I should limit carbs even more??(like say only carbs with two meals, and carbs PWO). keep the carbs for now unless u r trying for a keto diet but as u find u r not losing the BF or u plateau down the road then start dropping those cals.
Also:
-How much protein do I need if my weight goes back down to 180??? about 2grams per pound of LBM at a min.
-Where else an I get lean protein from besides chicken?(see myself getting burned out on it in the near future) tilapia, salmon, orange roughy, lean turkey, lean ground beef, shrimp
-Would it be a good idea to carb up about every 5 days and take in say 300 grams?? if your aim is a keto diet then yes and in that case i would get the carbs under 100grams a day for 2 weeks straight then carb up every 5th day. i would just add a cheat meal or two with heavy carbs.

^^^^

 

[hassinba]

8and20....nothin' but consistent good advice, good man.