Diet To Be Ripped To The Bones ?

[the.muscled.lawyer]

hello

age: 24

weight: 264 lbs

height: 6"2

Body fat: 22 %

body practice : 3 years

steroids using : maybe i will be on T3/clen or maybe waiting untill i am at a stagnation point and after i will use t3/clen


i m currently at 22% bodyfat and want to reduce it 11 %

i have 4 month to reach my goal.

i train 2 days lifting weights and 4 days for cardio during 1 hour at empty stomach just after my wakening



my diet is the following during the 4 days cardio:

10H
CARDIO AT EMPTY STOMACH DURING 1H

1)11H30 AM
thuna 150 gr
riz brun 100 gr+spoon of oil olive = = 500 kcaL---40 gr prot+75 gr d hydrates

2) 2H30 PM

40 gr protein 150 gr tuna+CRAquottes -250 kcal--- 40 GR PROT+22.5 GR HYDRA


3) 5.00 pm

=SHAKE PROT -----160 kcal----40 gr prot+5 GR D HYDR(melk 100 ml)



4) 8.00 pm


chicken breast (250 gr ) 60 gr de brown rice ->= 360 kcal 40 gr protein-47 gr d hydrates




5)10.00 pm

40 gr protein 150 gr tuna+3 CRaquottes= ---- 250 kcal----40 GR PROT 22.5
GR HYDRATES

12.00 pm

shake with cottage cheese 0% for slow digesting ----->40 gr prot


PROT : 240 gr
HYDRATES: 200 gr
FAT : 3 tablespoon olive oil +- 10 gr fat 1830 KCAL


thanks to say me what s wrong or what can be improved

[AandF6969]

Calories are too low... your body is going into "starvation mode" and slowing down your metabolism.

You need to keep your calories up closer to your maintenance level so your body doesn't slow down the metabolism to compensate.

More days lifting with weights would be beneficial to retain muscle and keep your metabolism high as well.

What is your height? I doubt it is 6ft 17 inches....

[MuscleScience]

6' 17'' isnt that like 7' 5''.........LOL

[the.muscled.lawyer]

my height is 188 cm

[AandF6969]

6'2"

[AandF6969]

Your estimated BMR is about 3800 calories every day... thats the amount you burn. I wouldn't go below 3,000 calories if I were you, anything else is asking for a slow metabolism.

[the.muscled.lawyer]

yes i have a slow metabolism and i dont know exactly my body but i know that with 3000 kcal , i directly get fat

i am at 2400 and it s already too much...

but thanks for your advice

[Consistency]

you need to add more essentail fatty acids. I would keep the carbs at the same, but add 75 more grams of protein and take in atleast 50-60 grams of fats. That would add roughly 750 more calories a day.

How long have you dont this diet? If you keep it up you will start to burn up muscle for fat and slow your metbolism a lot

[the.muscled.lawyer]

consistency, if i follow your advice, it will be a total of 2400 kcal, and you seems to forget that i am at 22% B.F so i am a little fat...

is it enough to tag on 75 gr of prot and to slown down not my metabolism, ?


ps: if i don't write properly, please correct me

[Consistency]

eating 1600 calories a day and a BMR of 3800 calories you are on pace to lose 4lbs a week, now not all of this will be fat, you will be burning a lot of muscle as well. 1lb=3500 calories.

You need to eat fat in order to lose fat. If you dont get any fats in your diet then your body wont burn it as fast because it needs to hang on to it. Add 2-3 tbls of flax seed oil to your diet, take 2tbls before bed and 1 earlier in the day.

Definetly add the more protein...

And again, how long have you been on this diet

[Consistency]

and your english is fine lol

[the.muscled.lawyer]

i am on this diet for 3 days now and i feel "hungry overdone" but no problem i have a strong will...
thanks for advices, i will add more proteins

[the.muscled.lawyer]

anything else about my dieT ?

or now it s perfect ?

[spywizard]

did you add the additional fats??

flax or o m e g a 3s???

[the.muscled.lawyer]

now i added 3 tabelspoon of oil olive so i guess it s *****-3

[spywizard]

olive or flax or fish oils all will do the trick..