How my cutting diet?

[ToughX]

Ive been currently running EC stack for about 12 weeks and went from 223 to 190.

223(although this pics are a little older)




190-few days ago




My diet has been pretty good but i plan to step it up and stop the EC stack and start an Albuterol cycle in a few weeks so i wana make sure if there is anything i can to improve my diet.I drink 3 shakes a day because its very convenient for me so no need to suggest whole food.(i know its better just not convient for me to keep making food lol)

I plan to run Albuterol for 40 days and one of my goals is to have abs by summer or atleast be very lean.Do you guys think its possible?I hope the albuterol is a step up and can jump start me to my goal!


Diet-(Dont have the exact macros but im about -700 deficit in cals,high protein,mid fat, and low carbs(Not on keto just like low carb diets)


Meal 1: 2 whole eggs slice of whole wheat toast
Meal 2: Tuna/vegetables
Meal 3: 1 scoop of whey Almonds(Brown rice subbed for almonds on workout days or a banana)
Meal 4: 2 scoops of whey
Meal 5: Grilled chicken/vegetables
Meal 6: Casein shake/Peanut butter

Supps

EC stack(Stoping soon then starting albuterol)
Amino acids 3x day
Fish oil
Whey/casein

My workout 3x a week/20mins on treadmill afterwords
http://www.ironaddicts.com/forums/showthread.php?t=8050



Any input/suggestions/tips/advice is much appreciated!!!!

[gbrice75]

GREAT progress!

We need to see your diet listed with accurate macros in order to help tweak it. Also post up your TDEE so we know what kind of overall calories we're looking at.

[ToughX]

GREAT progress!

We need to see your diet listed with accurate macros in order to help tweak it. Also post up your TDEE so we know what kind of overall calories we're looking at.

Thx!

According to this site,But i think my maintenance is lower
http://www.freedieting.com/tools/calorie_calculator.htm

Maintenance:
2605 Calories/day
Fat Loss:
2084 Calories/day
Extreme Fat Loss:
1563 Calories/day

Ok for the cals i can get the EXACT macros when i get from the gym in a few hours but from my last diet from what i fixed up to make this one i would say about

Cals-1,657
Pro-215
Fat-70
Carb-65

^Not accurate though.Will get the exact when i come home in a few hours

[Damienm05]

Currently, there's a lot of room for improvement in your diet. Also, you need to cycle off ECA every 4-weeks or so. It's plain dangerous and will do long-term CNS damage otherwise.

Below is my most recent posted diet. Don't look to this example as how you should be eating; it was a specific diet for my own specific goals at the time. Simply use it as a format template and post yours as you see mine below. Macros are pro/carb/fat/cal. Use fitday.com. Take 30-45 minutes doing this and I will make it worthwhile. You've lost the easy weight and you look good but cutting from 18% body fat to 12% is a lot harder than 28% to 18%. It will require a lot more specifics. For starters, however, do more cardio.



Meal 1 - 8:00 AM: 2 whole eggs, 8 egg whites, 1/2 cup raw oats cooked in water, splenda/cinnamon, 1 cup mixed straw/raspberries.
- 46/42/13/512

Meal 2 - 10:00 AM: 6 oz. Grilled chicken sandwich on Ezekiel bread with 1/2 cup wilted spinach and roasted tomatoes in EVOO.
- 58/30/20/510

Meal 3 - 12:30 PM - Pre-workout: 6 oz. sliced, grilled flank steak with 1 whole, roasted sweet potato.
-48/30/14/460

WORKOUT

Meal 4 - 3:30 PM: PWO shake w/ 2 tbspn. Natty PB. On non-cardio days, I add 1/2 cup raw oats to the cocktail.
-68/10/19/460
-73/38/21/610 w/ oats

Meal 5 - 4:30 PM: 6 oz. Grilled Salmon with 2 cups mixed green beans.
-49/18/15/495

Meal 6 - 7:00 PM: 6 oz. Grilled Chicken or 2 Tilapia fillets with 2 cups mixed green beans and 1 oz. sliced almonds.
-59/15/22/600

Meal 7 - 9:30 PM: 6 oz. sliced, grilled Flank Steak with 2 cups wilted spinach or kale.
-52/12/14/479

Meal 8 - 12:00 AM or whenever my head hits the pillow: 2 scoops casein powder in water w/ 2 tbspn. Natty PB.
-56/11/19/408

Totals: 436 Pro/178 carb/138 fat/3924 cals

[ToughX]

New and improved diet,How does it look?Started it since Monday and it seems like its working already!

Meal 1: 2 whole eggs w/ whole wheat wrap
Meal 2: 1 can Tuna/vegetables
Meal 3: 1 scoop of whey(water)20 Almonds(1/2 workout days banana)
Meal 4: 2 scoops of whey(milk)(other 1/2 banana on workout days)
Meal 5: 4-6oz Grilled chicken vegetables
Meal 6: Casein shake (water)/2 tbsp of PB

Amino acids 3x day
Cals-1677
Protein-208
Carbs-86
Fat-57


Now those b4 and after pics were from a decent diet and doing an EC stack with minimal cardio,Now im on a more strict diet,gonna start HIIT and gonna do a 6 week cycle of Albuterol..If i keep up the good work should i see better results?Especially since im gonna be using ALB?Im hoping i can lose alot of fat and possible gain some lean mass since i hear ALB helps with that

Thoughs?

Thanks

[I.Muscle]

Bro i think you're eating too low calories IMO.

[mg1228]

New and improved diet,How does it look?Started it since Monday and it seems like its working already!

Meal 1: 2 whole eggs w/ whole wheat wrap
Meal 2: 1 can Tuna/vegetables
Meal 3: 1 scoop of whey(water)20 Almonds(1/2 workout days banana)
Meal 4: 2 scoops of whey(milk)(other 1/2 banana on workout days)
Meal 5: 4-6oz Grilled chicken vegetables
Meal 6: Casein shake (water)/2 tbsp of PB

Amino acids 3x day
Cals-1677
Protein-208
Carbs-86
Fat-57


Now those b4 and after pics were from a decent diet and doing an EC stack with minimal cardio,Now im on a more strict diet,gonna start HIIT and gonna do a 6 week cycle of Albuterol..If i keep up the good work should i see better results?Especially since im gonna be using ALB?Im hoping i can lose alot of fat and possible gain some lean mass since i hear ALB helps with that

Thoughs?

Thanks

its new but not really improved--u need to b eating 2000-2100 cals imo--and cardio 7 days a week---get rid of those 2 shakes midday---just cook extra chicken breasts when u cook them and eat em at the times u drink the shakes

get rid of the bananas and do oats or other complex carbs---no milk either---and add 10 gr fish oil throughout the day

huge diff in 12 weeks--good job

[ToughX]

Dude, good progress man. Im working to do the same... inspiration bro.

great progress, congratulations...

Thanks guys!Im gonna be running Albuterol for about 40days so i hope my progress gets better!

its new but not really improved--u need to b eating 2000-2100 cals imo--and cardio 7 days a week---get rid of those 2 shakes midday---just cook extra chicken breasts when u cook them and eat em at the times u drink the shakes

get rid of the bananas and do oats or other complex carbs---no milk either---and add 10 gr fish oil throughout the day

huge diff in 12 weeks--good job

Thx man!

You and alot of people say i need more cals but i know my body and i feel if i up the cals then i wont loss weight.But yes ill def start doing cardio 7 days a week,Whats so bad about the shakes?I know whole food is better but any other reason why u want me to take them out?(there very convenient for me)Ok ill take the milk out..Any comples carbs u recommend were i dont actually have to cook?10grams of fish Oil?Aint that alot?I take 2grams a day\

thanks

Tough

[bass]

great progress, congratulations...

[ArmyMan04]

Dude, good progress man. Im working to do the same... inspiration bro.

[mg1228]

the whey shake goes through u in prob 40min not to mention ur body doesnt have to do anything really to break it down----u eat real food and ur body has to go to work and when its workin its burning calories

cook in bulk and it is alot easier---gotta cook

fish oil and other efas are essential for losing fat---i take 12-15 grams a day---some guys do 30gr a day

[ToughX]

the whey shake goes through u in prob 40min not to mention ur body doesnt have to do anything really to break it down----u eat real food and ur body has to go to work and when its workin its burning calories

cook in bulk and it is alot easier---gotta cook

fish oil and other efas are essential for losing fat---i take 12-15 grams a day---some guys do 30gr a day

Ok thanks alot man will do!