Advise On Diet For Trimming Up For Next Cycle???

[Mafio400]

Hey guys ok so this has been my diet for about two weeks. Please Give me all the help you can.

Stats:

26 years old
6'2" 223lbs
18% BF
1 cycle under belt (bulking) w/ Test Sust 500/week.. Gained 36lbs from it(*Up to 245lbs).. Good And Bad.


I've been trimming down over the last few months and kind of platued at 230ish lbs. I recently started tracking and measuring everything which has helped a lot!


I have a desk job.. and hit the gym 4x week. split is Back&Taps.. Chest&Biceps.. Legs.. Shoulders&Triceps.. I also do 45-60min cardio 4x week.


Here is my current diet which I have lost about 7lbs in about 2 weeks:



Meal 1 (8am): Eggs.. 2 whole & 6 Whites w/ 2 tbsp of Ketchup........................................... ... 34p/10c/9f.. 275Kcal



Meal 2(12noon): Chicken & Broccoli.......................................... ........................................ 36p/16c/2f.. 261Kcal


Meal 3(4pm): Lean Meat & Broccoli.......................................... ....................................... 36p/16c/2f.. 261Kcal


Meal 4(PreWO 6pm): 1.5 scoop Myofusion & 1/2 cup oats w/ Water...................................... 43p/35c/8f.. 371Kcal


Meal 5(PostWO 9pm): 1.5 scoop ON Whey Shake w/water............................................. ....... 36p/8c/2f.. 200Kcal


Meal 6(9:30pm): 6ov lean Meat.. 1 Bag of steamed broccoli.. 1 tbsp of Extra Virgin Olive Oil........ 47p/16c/16f.. 420Kcal
^---Make all together in a pan and use Ms. Dash Cheese Seasoning-^


Meal 7(11pm): 1.5 scoop of casien & Natural PB shake w/water............................................ 43p/12c/17f.. 365Kcal



Total:
Protien.. 275g Carbs.. 113g Fat... 56g Calories...2153




---I would like to start my second cycle in a few weeks once i get down to 215lbs of Test Sust 500/week for 10 weeks.. Kept a strict diet and try and gain LBM and lose a little bit of BF% in the process.



-- I apreciate any advice on diet guys!

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

If i were u id be trying to get bf% down around 12% before cycling as well as lose the ketchup in meal 1 and try to get some carbs PWO...

Wat time of day r u doing ur cardio?

[Mafio400]

I usually do 20min before weights and 40min after.... and sometime 1 - 2x week ill do the morning cardio on empty stomach.

& with carbs post would a banana do? I hate having carbs that late at night.

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

id go with oats over the banana.. even 1/4cup which is like 13g... which actually is how much oats i have PWO... im eating 300gP, 100gC, 55gF rite now so i know how u feel man

that banana is sugar... looks like half ur carbs (almost) are coming from the broccoli.. i think u could afford to add the oats PWO.. u want pro/carb PWO..

according to ur stats ur BMR is 2160cals.. so u could prob actually eat more than u are eating..at 1.55(5day/week multiplier) ur tdee is 3350cals.. 900deficit = 2450cals.. ur eating 2150.. just a thought..

cardio-wise i would lose the 20mins before u lift and do it either am fasted or PWO exclusively with the exception of a light 5 min warm-up on a leg day or something like that.. personally i prefer am fasted over PWO... ill take in 10g bcaa's prior and do 5min warm-up/30min HIIT/5 min cooldown and then eat while im still sweating... alternate that with LIT in the am is a recipe for droppn some bf man

at18% u could be down to 12% in 12 weeks.. which is where id wanna be when startn a cycle

[Mafio400]

Thanks 405,

--Ill start mixing in 1/4cup oats PWO

--Also, if i am comfortable with my current diet.. is it ok to assume if it ain't broke dont fix it? Im already down 7lbs... and i would like to get to 215lbs if not 210lbs before i start my second cycle.

-- If I do cut to 12%-15% would it be ideal for me with my second cycle to up the calories and try and gain some LBM? or once i get there continue with my diet as is and focus more on minimizing my BF%


>>>Not looking to get completely shreeded but more of a bigger lean look that I would like to keep comfortable year round.



Thanks Again

[Mafio400]

Also if I was 228lbs and 18% BF.. any way of figuring out what my weight would if I was 15%BF? .. & 12%BF that weigh I can set a goal weight in my head.. Thats a lot easier for me then getting my BF% checked <--- I know that BF is the best judge but im just looking for rough guideline.

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

1. I would say if ur getting the desired results from ur diet then no need to change it.. (funny ive had to apply that to myself here lately)

2. Cutting to 12% is exactly the reason u stated.. Other than avoiding possible negative sides as well as gaining more fat while bulking u want to start out relatively lean so u can focus on ur gains and take full advantage of ur cycle from a gain perspective... At 12% minimizing ur bf% will cease to be ur primary focus unless ur trying to cut down to say 10% or single digits.. I started at 22% bf and can tell u at 12% u feel pretty dang good about ur bf

12% is wat i plan on maintaining for myself yr round.. Ill prob allow up to 15% only for bulking purposes..

At 15% u have to get down to 220lb losing all fat from now to then.. 8lbs

At 12% bf u would weigh 213lbs and have lost 15lbs fat... Very doable in 12 weeks...

[Mafio400]

Your the man,


Yeah that sounds good.. My target weight is 215lbs, which I am only 8lbs away from now.

--It seems like weight has been dropping pretty steadily.. should i try and make sure I don't lose more then 2lbs a week? I was aiming for 3lbs a week. I would like to be at 215lbs in the next 4 weeks? I want to get down to target weight as fast as healthy possible. and start a slow Lean Bulk.


.... Does this sound reasonable?

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

the main thing u want to do is keep track of ur LBM... have u chekd ur bf% lately? if not i suggest u do it now to see if the 5lbs uve lost so far has been all fat... i would recommend not trying to lose more than 2lbs/week... if i were u id be patient and get to 12%.. before cycling...