cutting sticky...?

[HOLLYWOOD]

how can i manipulate this diet for someone at 182lbs approx 6% bf looking to get very, very ripped...shooting for maybe 3% bf??? some advice would be much appreciated!




Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

[SwoleCat]

Many use something called the Harris Benedict Formula.

I've never tried it however, but I hear many do!

~SC~

[HOLLYWOOD]

ok i did it but it just tells me how much calories and no amounts of protein,fats,carbs to do whatever...?

[HOLLYWOOD]

????

[ChefJ]

You will NEVER get to 3% naturally without losing serius muscle mass.

[HOLLYWOOD]

ok well i have a little fat in the lower area and lower back right now im hitting the weights everyother dday because im using the doggcrapp training,and on my off days from training im taking in about 25g of carbs after a.m cardio and another 25g about 5 hours before i hit the sack,300g protein,35-40g of EFA, and on my training days im taking in about 50g of carbs after a.m cardio,50g dextrose PWO,and another 50g PWO,300g of protein,35-40g of EFA! am i going about this right or what i am about 2.5 weeks out from my vaca and want to be shredded! should i cut my carbs down to only in the A.M or am i fine the way it is please can someone give me some advice... it will be much appreciated!

[HOLLYWOOD]

any advice chef?