Diet/Workout...please critique

[MasonMan]

So Ive had some pretty interesting things happen to me while on my first cycle. Im about mid cycle right now and when I started I started with a basic Test Prop 1.25cc's eod and Winny oral 75mg's ed. I did that for 4 weeks and then my source had some trouble getting prop and winny so I thought I was SOL. He had plenty of Sauce on hand so I bought that instead. Now Im taking 1cc of sus 250 every third day. Is this enough??? This cycle was ment to be a cutting cycle so I figured I could stretch my sus out if I kept it low. I also just picked up some clen and started that 3 days ago. When I started my cycle I weighed 254 at 17-18%BF and in one months time I shot up to 271 on prop and winny. Definately retianed water weight because in the last 15 days on sus and clen Im back down to 249.5 16%BF and considerably stronger than when I started. Plus my diet is more on key than before. My goal is to loose the stubborn fat in the mid section and a couple of other places. I dont care too much if I loose mucle, but I do try and prevent it, Im just on a dropping mission. Im young at 20 years old. Here is my diet/routines/supplements:


Weight Lifting day: Non weight days=2 sessions of cardio...
7:45am 140mcg's Clen
8:00am 1 hour of intense cardio on empty stomach HR@150 steady
9:15am 8 Egg whites/1 cup of oats/2 fish oil pills/1 8oz glass grapefruit juice
11:30am 1 chicken breast/1/2 cup brown rice/1 80z glass skim milk
1:30pm 1 chicken breast/2 cups spinich/1 diet rootbeer
3:30pm 1 can tuna/2 slices whole wheat bread and 1/4 cup almonds
5:30pm 8oz ribeye/whole yam/broccoli/ diet rootbeer
8:00pm Workout
9:15pm Pwo shake 40grams whey iso/20 grams creatine/2 tbsps flaxseed oil
9:45pm Half of a baked potatoe/1 8oz skim milkl/1/4 cup ***** 3 cranberries
10:30pm 500 sit ups
11:00pm Bedtime

Macros Totals For the Day: Approx...pro/carb/fat/cal
240-250pro/220-250 carb/110-130 fat/3000-3200 or so cals

Once again Ive seen strength gains with this diet and fat loss so my question would be is it cool to drop the cals to 2800 and still hold some muscle. I think Im losing about 4 pounds a week. But I dont want to push it too much. If I wanted I could probably drop to 220 by December but Id loose a shit load of muscle. I bounce back and forth from wanting to bulk to lean. Im wondering if i should just say **** it and lean like crazy, loose mucle, drop fat, get down to 215 and start clean bulking from there. Just an idea. What do you guys think?

[Consistency]

ill help more later, but after a quick review:

what is your BMR with the H-B equation: this will help you figure out how many calories you need just to maintain, then you drop roughly 500 calories from that to cut and adjust accordingly from there

By looking at your macros you need to up your protein to about 300g, drop some carbs and fat.

Your PWO meal is awful. Drop the flax seed oil and add about 80 grams of high GI, simple carbs (dextrose)

Your last meal also isnt good. Drop all the carbs completey, add 2 tbls of flax and add atleast 35grams of protein whether it be casein or real food.

[MasonMan]

ill help more later, but after a quick review:

what is your BMR with the H-B equation: this will help you figure out how many calories you need just to maintain, then you drop roughly 500 calories from that to cut and adjust accordingly from there

By looking at your macros you need to up your protein to about 300g, drop some carbs and fat.

Your PWO meal is awful. Drop the flax seed oil and add about 80 grams of high GI, simple carbs (dextrose)

Your last meal also isnt good. Drop all the carbs completey, add 2 tbls of flax and add atleast 35grams of protein whether it be casein or real food.

Thanks for the info bro...So basically it sounds like drop alot more carbs and add more protein. Ive tried that route before and here is my problem; with the amount of cardio I do, at the intensity I do it at, I need to eat more carbs or there is just NO energy in the gym. Carbs fuel me and the pro doesnt. So I cut back my carbs and the cardio feels it hard. Suggestions? Also your right my PWO sucks. Its the only time of the day when I drink a shake. I'll drop the flax for later at night...Thanks