Lots of good responses around here, I hope I can get some of the same advice!
Stats: 6'2" 189lbs 12% BF 26 yo.
Looking to get down to around 7 or 8% BF while preserving my LBM (I want to be able to cut to 174 for weigh in and box/maintain around 180). I am no longer a big weightlifter, as I box so I focus more on training, endurance, and then strength.
I workout using circuit training (machines, dumbells, and cardio) 4-5 times a week, 45-60 mins a day.
7:45 AM Shake consisting of 1 cup oats, 2 scoops of protein powder (50 grams) , bannana, and 2 tblspns natty PB (Cals - 990, P - 85g, C - 103g, F - 27g)
10:15 AM 6 oz chicken, 6 oz broccoli, handful of almonds (Cals - 270, P - 35g, C - 4, F - 12g)
12:45 PM 6 oz chicken, 3 eggs, 2 pieces of wheat bread (Cals - 400, P - 49g, C - 10, F - 18)
3:45 PM Protein Shake (around 50 grams), Bannana (Cals - 270, P - 50g, C - 26, F - 0)
6:45 PM 6oz of Tuna, handful of broccoli or spinach (Cals 250, P - 40g, C- 0, F-2)
7:30 - 60 min workout
9:00 PM PWO Protein Shake (50 grams), 1 apple (Cals - 270, P - 50, C - 20, F - 0)
Totals
Calories - 2450
Protein - 310 grams
Carbs - 163 grams
Fats - 60 grams
Any mods or suggestions to it would be appreciated.
P.S. Currently my rat is on his 1st week of 100mg Prop EOD and 50mg Anavar ED, going 8 weeks.