help me guys

[swole256]

just got back had my b/f checked it was 20% i weigh 276 with a lean bodymass of 220 pounds i need to know the most cards i should eat this is what i have to lean up right now you all check it out see if its ok

on trianing days carbs are around 350g with about 280g protien fats around 30g carbs are comin from pasta and yams with some veggies for fiber and plain oatmeal protien is comin from chicken breast eggs shrimp not fried lean beef and on non trianing days carbs are around 200 with protien around 350 cardio done in the morning on empty stomach on a eliptical trainer for 20 min a session and after i get home from gym i use the eliptical becouse of my knee and one cheat meal on saturday iam trying to drink a gallon of fluids a day like water and unsweetened tea with sweet n low in it tryin to keep my calories around 2500 to 3000 a day give me some info on how it looks guys

thanks swole256

[daman1]

for coming up with a diet: http://anabolicreview.com/vbulletin/...ad.php?t=75729

for seeing how many calories you need: http://www.weight-loss-i.com/calorie...s-benedict.htm

[SwoleCat]

Agreed! The sticky in this forum is great.

~SC~

[swole256]

can someone give me a idea of what my carbs a day should be and what kind of carbs

thanks swole256

[daman1]

Use The Sticky At The Top Of The Page. Carb Percentage Varies Depending On Whether Your Cutting Up Or Putting Weight On!