How does diet and workout look GET LEAN

[Marman]

Stats:
190 lbs
18% bf
5 foot 5

Goal: cut to 10%

Diet: Cals 2000
Meal 1- oatmeal and eggs

Meal 2,3,4- chicken and complex carb and veggies

Meal 5- custom all protein and fibrous carbs. Usually add salsa

Meal 6- 2tbsp peanut butter or 1 scoop synths 6 whey

Routine: 3 day weight split
No break in between sets HIIT weights out of breath feel like puking.

20 min cardio after.

So I'm really only working out 3 days a week. But let's say Monday I trained then Tuesday rest Tuesday I'm sore as a mofo. So it doesn't feel like rest lol.

[Standby]

i feel you should take some time and write out some numbers for this stuff. grams of p/c/f you want to hit in the day

and to hit 10% your probably going to need more then 20mins cardio 3x/week. adding in more calories and doing more cardio is your best bet. then scale down your cals to how your losing weight as you want

unless you figure your tdee using your LBM then your cals might be about right. either way

[--->>405<<---]

stats:
190 lbs
18% bf
5 foot 5

goal: Cut to 10%

diet: Cals 2000 need macro breakdown AND QUANTITY OF ALL FOOD
meal 1- oatmeal and eggs

meal 2,3,4- chicken and complex carb and veggies what kind of carb and veggie?

meal 5- custom all protein and fibrous carbs. Usually add salsa what kinds of both? Salsa have sugar??chek label if canned

meal 6- 2tbsp peanut butter or 1 scoop synths 6 whey is pb natural?? Switch pro powder to casein or have lowfat cottage cheese

routine: 3 day weight split
no break in between sets hiit weights out of breath feel like puking.

20 min cardio after. id do cardio on "off days" in the am fasted for 45 mins plus this

so i'm really only working out 3 days a week. But let's say monday i trained then tuesday rest tuesday i'm sore as a mofo. So it doesn't feel like rest lol.

how did u come up with total daily cals(based on lbm AND ADDING THE CARDIO ID UP THEM TO 2100).. Need to include ur macro totals for the day

[Marman]

40/40/20

Complex carbs: exekial bread, brown rice
Veggies: green beans, broccoli
Natural peanut butter: yes

[--->>405<<---]

IMO 40/40/20 is too many carbs for cutting thats 200g carbs/day.. (for myself i do half that.. therefore i dont recommend it)

id drop the ezekiel bread and add oats and yams

hope the green beans rnt canned get fresh or frozen

how bout the salsa? reason i ask is cuz i was gonna use some yesterday but lookd at the label and it had 3g sugar per serving.. thats pace picante..

i assume u lift somewhere between meals 1 & 4??

ur not very forthcoming with the info...

[Marman]

Yes u got It I lift after meal 3 or 4.

I don't personally believe in keto diets. May just have been brain washed by my bodybuilding coach for that.

Salsa has 3g tbsp I usually do 1-2 tbsp

All veggies are fresh not frozen.

[--->>405<<---]

i dont think 100g carbs per day constitutes a keto-diet...i am proof that low carb works.. started at 213lbs 16 weeks ago and 22% bf .. now at 188 and 12%.. NO LBM LOSS the key being i keep protein high.. 300g/day for myself ...100g per day carbs.. have increased poundages and reps throughout ...

id drop the salsa for those 6g sugar...

if u lift AFTER MEAL 4 id suggest moving the carbs from 2 to PWO(meal 5 )...