diet help?

[scribbs12]

5'8
205lbs
16-19% body fat?

im looking to cut down by nov to single digit body fat.. im thinking my cals are too low but im not sure..
im currently taking dbol at 50mg 1-4 and a test blend 200/en 50/prop 1-10
suggestions would be great thanks.. and im planning on doing cardio at least 5 times a week at around 30mins.. i have been doing cardio but only 2 times a week at 30mins.


Meal 1:
16 oz of egg whites, 1/2 cup of dry oats
55/27/3
400 cals

Meal 2:
2 tbsp flax,6 oz tuna
32.5/0/1.25
150 cals

Meal 3:
2 cups of salad, 6 oz tuna
33.5/0/1.25
160 cals

GYM

Meal 4:
16 oz egg whites
50/0/0
250cals

Meal 5:
2 cups of salad, 6 oz chicken breast, 1/2 dry oats
60/27/3
610 cals

Meal 6:
Shake with Flax
52/4/3.5
210 cals
That turns into about 283g of protein/50g carbs/12.5g fats cals 1***

[Phate]

dude, where are the carbs, you need WAYYY more than that, even cutting

first you need to find your daily caloric requirement, here's the formula

BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required

Multiply your BMR by an activity factor which more closely suits your lifestyle

Sedentary - none or very little exercise = BMR X 1.2
Light activity for average of 2 days/week = BMR X 1.375
Moderate activity level exercising 4 days/week = BMR X 1.5
High activity levels exercise & sports more than 6 days/week = BMR X 1.7
Higher activity levels = up to 2 x BMR

once you have that then you should subtract around 500cal from it, then multiply it to get the correct amount of protein, carbs, fats etc. you need

for example, if mine was 2200cal, then i would subtract 500, so it would be 1700, then multiply by the ratio you want to use, personally i think that 45/40/15 is the best for me, but you can play around to see whats the best for you, for this example that would be

1700x.45=765cal from protein
1700x.40=680cal from carbs
1700x.15=255cal from fat

765/4=191g of protein per day
680/4=170g of carbs per day
255/9=28g of fat per day

then divide that by the number of meals you have and you know how many grams of eat per meal, though i would eat pro/carb meals only and let the fats you need come from the meat sources

hope that helps