my new cutting diet. pick away!!

[bcbrett]

Stats Height 5 foot 11, weight 180, bf around 12-15. guess. included a few pics. sorry for poor pics. also these pics are from two weeks ago in bahamas with a bit of beer bloat for sure.
Bmr= 1860.26

X1.55 moderatly active = 2883.4

X1.725 highly active= 3209.

170lbs . X1.75ish = 300 grams protein. =1200 cal from protein

250 grams carbs. =1000 cal from carbs

90 grams fat =900 cal from fat

Totals cal 3100.

%=39, 32, 29
*********this was previous diet*********

New cutting diet with added empty stomache cardio

Work a job that has very slow days and others that are very physical.
On physical days will add 1 meal of 200 cals. 50% p 50% carb

Goal. My wedding is may 22nd followed buy a honeymoon somewhere tropical. Just want to cut up but still maintain
as much muscle as possible.


Diet

early morning abs, forearms, calfs, traps followed by cardio 35-40min (alternating the body group) 5 grams bcaa

post cardio 24 grams whey two slices whole wheat bread. p-34 c-32 f-3

breakfast 1 cup eggs whites, two whole eggs, 5 fish oil p-40 c-2 f-15

lunch 2 ground turkey bbqed pattys and whole wheat bread with mustard, 5 fish oil p-50 c-44 f-13

pre work out 24 grams whey p-24 c-0 f-0

workout with 25 min cardio after work out

post work out 24 grams whey, 1 banana, 5 fish oil p-25 c-31 f-5

dinner 2 chicken breasts, brown rice, 5 fish oil p-58 c-50 f-13

45 min before bed 12 oz sirloin, spinach salad olive oil vin, 5 fish oil. p-73 c-3 f-29

total pro 304 1216 cal

total carb 187 748 cal

total fat 77 770 cal

total cal 2734 cal

[bcbrett]

also i eat raw broccoli and celery to fill in voids when i am hungry

[Damienm05]

Stats Height 5 foot 11, weight 180, bf around 12-15. guess. included a few pics. sorry for poor pics. also these pics are from two weeks ago in bahamas with a bit of beer bloat for sure.
Bmr= 1860.26

X1.55 moderatly active = 2883.4

X1.725 highly active= 3209.

170lbs . X1.75ish = 300 grams protein. =1200 cal from protein

250 grams carbs. =1000 cal from carbs

90 grams fat =900 cal from fat

Totals cal 3100.

%=39, 32, 29
*********this was previous diet*********

New cutting diet with added empty stomache cardio

Work a job that has very slow days and others that are very physical.
On physical days will add 1 meal of 200 cals. 50% p 50% carb

Goal. My wedding is may 22nd followed buy a honeymoon somewhere tropical. Just want to cut up but still maintain
as much muscle as possible.


Diet

early morning abs, forearms, calfs, traps followed by cardio 35-40min (alternating the body group) 5 grams bcaa

post cardio 24 grams whey two slices whole wheat bread. p-34 c-32 f-3 use 1/2 cup oats. Wheat bread is a weak carb source. Especially PWO.

breakfast 1 cup eggs whites, two whole eggs, 5 fish oil p-40 c-2 f-15 Add complex carbs. Another 1/2 cup oats would be good.

lunch 2 ground turkey bbqed pattys and whole wheat bread with mustard, 5 fish oil p-50 c-44 f-13 If these pattys are made with lean turkey only, fine. Otherwise, choose another meat. If you're into wheat bread, find Ezekiel in your grocer's freezer, otherwise eat non-processed carbs.

pre work out 24 grams whey p-24 c-0 f-0 Eat a real meal. Lean pro/complex carb

workout with 25 min cardio after work out

post work out 24 grams whey, 1 banana, 5 fish oil p-25 c-31 f-5 Add 2 tbspn. natty PB or 15-20g of fat via nut/fish/flax/evo oil. Since you do cardio PWO and it's late in the day, we won't be consuming carbs again until the next morning. You'll see nice fat loss results with this.

dinner 2 chicken breasts, brown rice, 5 fish oil p-58 c-50 f-13 Cut the rice. Add 2 cups fibrous green vegetables.

45 min before bed 12 oz sirloin, spinach salad olive oil vin, 5 fish oil. p-73 c-3 f-29 Make it 6 oz. and I'd do flank steak but Sirloin works.

total pro 304 1216 cal

total carb 187 748 cal

total fat 77 770 cal

total cal 2734 cal

Make those changes in bold ASAP.