Cutting Diet

[blummy]

Please post any thoughts or suggestions on what you think i should change and also i have some questions and if they could be answered that would be great!

I'm 22 78.5 Kg's and and 178cm i would say somewhere around 15% i want to get this down.

From that i calculated my TDE to be ~3278. So i set my target for 2500

So this is the diet i've come up with:

Breakfast (P/C/F):
4 Egg whites (14.4/0g/4g)
2 Whole eggs (14g/1.4g/10.4g)
1 Cup of spelt (14.8/60g/2g)
1/4 Cup Blue berries (1g/17g/1g)

Totals: 44.2g/78.4g/17.4 (647)

Meal 1 (P/C/F)
250 Grams chicken breast (59.8g/0g/5g)
2 Brussels Sprouts (2g/2g/0g)
1 Cup of Broccoli (1g/4g/0g)
1/2 Hass avacado (2.5g/7.5g/12.5g)

Totals: 65.3g/13.5g/17.5g (471.5)

Meal 2 (P/C/F)
250 Grams chicken breast (59.8g/0g/5g)
170g Sweet patato (3g/30.8g/0g)
2 Brussels Sprouts (2g/2g/0g)
1 Cup of Broccoli (1g/4g/0g)

Totals: 65.8g/36.8g/5g (455.4)

Meal 3 (P/C/F)
40 grams Whey (32.3g/3.64g/1g)
1/2 Hass avacado (2.5g/7.5g/12.5g)

Totals: 34.7g/11.4g/13.5g (305.9)

Meal 4 (P/C/F)
250 Grams chicken breast (59.8g/0g/5g)
170g Sweet patato (3g/30.8g/0g)
2 Brussels Sprouts (2g/2g/0g)
1 Cup of Broccoli (1g/4g/0g)

Totals: 65.8g/36.8g/5g (455.4)

WORKOUT

Meal 5 (P/C/F)
40 grams Whey (32.3g/3.64g/1g)
80 grams dextrose (0g/72.8/0g)

Totals: 32.3g/76.44g/1g (434.96)

Dinner (P/C/F)
200 grams Steak (Lean cut) (46g/0g/10g)
2 Asparagus (.5g/1g/0g)
1 Cup of Broccoli (1g/4g/0g)
40-50g Spinach leaves (1.1g/1.2g/.1g)
2 mushrooms

Totals: 48.6/6.2g/10.1g (309.2)

Meal 6 (P/C/F)
2 table spoon Udo oil blend (0g/0g/28g) (252)

ABSOLUTE TOTALS: 356.7/259.59/81.5

=3198

Ok so now your probably thinking this guys goals where 2500 so why is he having 3200? Well i was going to do carb cycling so this would be my base diet. Now from hear i take out carbs and drop fats a little ect ect.
Now i have some questions, how should i do this? This are my thoughts but i'm not sure if it's right or not, or which would be best?

When i say 'carb intake halves' this practically mean half breakfast carbs, and eliminate carbs during my day meals. My PWO dextrose will still be there

Monday: Base diet (3198 Cal)
Tuesday: Carb intake halved, 1/2 udo's (2482 Cal)
Wednesday: No Carb (2160 Cal) REST DAY
Thursday: Base diet (3198 Cal)
Friday: Carb intake halved, 1/2 udo's (2482 Cal)
Saturday: Carb intake halved, 1/2 udo's (2482 Cal) REST DAY
Sunday: No Carb (2160) REST DAY

OR

Monday:Base diet (3198 Cal)
Tuesday: Carb intake halved, 1/2 udo's (2482 Cal)
Wednesday: Carb intake halved, 1/2 udo's (2482 Cal) REST DAY
Thursday: Carb intake halved, 1/2 udo's (2482 Cal)
Friday: Carb intake halved, 1/2 udo's (2482Cal)
Saturday: No Carb (2160 Cal) REST DAY
Sunday: No Carb (2160) REST DAY

OR

Monday: Carb intake halved, 1/2 udo's (2482 Cal)
Tuesday: Carb intake halved, 1/2 udo's (2482Cal)
Wednesday: Carb intake halved, 1/2 udo's (2482 Cal) REST DAY
Thursday: Carb intake halved, 1/2 udo's (2482 Cal)
Friday: Carb intake halved, 1/2 udo's (2482Cal)
Saturday: Carb intake halved, 1/2 udo's (2482 Cal) REST DAY
Sunday: Carb intake halved, 1/2 udo's (2482 Cal) REST DAY

OR

Drop my total intake down more and lower everything on a broad range?

My training will look something like this:

Monday:
Run 30-45min empty stomach.
Train in afternoon

Tuesday:
Train in afternoon

Wednesday:
Run 30-45min empty stomach.
REST

Thursday:
Train in afternoon

Friday:
Run 30-45min empty stomach.
Train in afternoon

Saturday
REST

Sunday
Stair run (MAYBE depending where i put my leg workout. it's either monday or friday. if monday i wont do a stair run maybe a fast pasted walk for an hour

Please any feedback is welcomed and will all be taken on board. I'm learning and want to cut my BF down as much as possible while keeping as much muscles as possible.

Also i have access to clen (undecided) Thoughts on this?

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

Please post any thoughts or suggestions on what you think i should change and also i have some questions and if they could be answered that would be great!

I'm 22 78.5 Kg's and and 178cm i would say somewhere around 15% i want to get this down.

From that i calculated my TDE to be ~3278. So i set my target for 2500

blummy welcome man!

lets start with ur cals. u say ur 78.5kg (172.2lbs) 15% bf

this means u have 146.8lbs LBM

a good starting maintenance formula is (LBM x 15)

for u this is: 146.8 x 15 = 2202cals

at 2500cals u will more than likely gain weight. best case would be maintain IMO.. i have 171lbs LBM and cut at 2200cals

better for u would be 1900cals IMO.. how did u have ur bf% calculated?

[blummy]

blummy welcome man!

lets start with ur cals. u say ur 78.5kg (172.2lbs) 15% bf

this means u have 146.8lbs LBM

a good starting maintenance formula is (LBM x 15)

for u this is: 146.8 x 15 = 2202cals

at 2500cals u will more than likely gain weight. best case would be maintain IMO.. i have 171lbs LBM and cut at 2200cals

better for u would be 1900cals IMO.. how did u have ur bf% calculated?

Thanks for the welcome. I used this for my cals, Am i missing something or is this just a outdated way of doing it or more usedfor bulking?:
forums.steroid.com/showthread.php?483452-TDEE-Total-Daily-Energy-Expenditure

My bf% was a guess, i got tested a while ago and was around 16-17% (Caliper test) but since then i've put on strength and muscle plus lost some weight (1-2kilo) So i'm not 100% sure but i just assumed around 15% i also Compared to other peoples photos that people have posted ect. So that 15% is not reliable i guess i should have said 15-20%

So in saying that does my diet seem ok? Should i just be dropping quantities down so that i come in within 1800-1900 cals? Really want to know about the Carbs and how i should go about that.

Thanks for the help and clearing that up for me. Wasn't going to post glad i did haha.

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

the tdee formula in the sticky errs to the side of being too high calories IMO. the formula i gave u (LBM x 15) is a lot better IMO. if anything it errs to the side of caution (slightly under cals) which is good cuz i dont know about u but id much rather have to eat more food than drop cals and lose unwanted body fat!

i havent lookd thru ur diet yet but i will. first i wanted to get ur cals ironed out. i would reduce ur total cals to 1800-1900 YES..

also how bout post a pic so i can see what were dealing with here!

[blummy]

I'll post some up tonight