Need help with cutting

[shazam13]

Stats
6’2
230
Bf%13
Looking to get down to 215
Mourning before the gym I have 1 ½ scoops whey and apple
Post workout:1 ½ whey
Meal 1-5 egg whites 2 whole eggs small can mackerel 1 cup oats
Meal 2-8oz tilapia or chicken breast,sweet potato,and Broccoli
Meal 3-1 cup greek yogurt and handful of almonds
Meal 4-2 scoops whey with large apple
Meal 5-same as 2
Total:Cals=2032/Protein=242/Carbs=150/Fats=62
My TDEE is about 4500-5130.What can I do to make better?

[shazam13]

Im not to sure on the TDEE calculated from a website.I do about 25-30 cardio after workout

[MickeyKnox]

Dieting 101: Cutting

http://forums.steroid.com/showthread...g#.ULOnV2fX_ft

How To Cut Thread

http://forums.steroid.com/showthread....#.UKSAuWfX_fs

Nutritional Forum

http://forums.steroid.com/forumdispl...M#.UHNufa7X_fs

[digsy1983]

Stats
6’2
230
Bf%13
Looking to get down to 215
Mourning before the gym I have 1 ½ scoops whey and apple
Post workout:1 ½ whey
Meal 1-5 egg whites 2 whole eggs small can mackerel 1 cup oats
Meal 2-8oz tilapia or chicken breast,sweet potato,and Broccoli
Meal 3-1 cup greek yogurt and handful of almonds
Meal 4-2 scoops whey with large apple
Meal 5-same as 2
Total:Cals=2032/Protein=242/Carbs=150/Fats=62
My TDEE is about 4500-5130.What can I do to make better?

hey shaz,

are you looking to just drop weight or specifically bodyfat??


at 13 % bf and 230 lbs that gives you 200 lbs of LBM.

LBM x 15 = 3000 (updated formula to work out TDEE, lbm x 14 if inactive or lbm x 16 if very,very active)

so if you take 3000 cals and deduct 500 for cutting = 2500 cals.

deside which macros split you think will suit you best and workout, or post back up if still not sure.

its all in the threads mickey pointed out.