50 days..

[Chance_Baby]

okay so im in the middle of my test C cycle and i really ****ed up and i wanna start cutting cause im going to australia soon.

im 21 years old
195 pounds
10 % bf

my current diet
1)get up have 5 egg whites 2 egg wholes with a peice of whole wheat bread
2) two hours later have a protien shake synthesix 2 scoups with a banana
3) 2 chicken breasts half a cup of cooked rice cup of mixed veggies
3) protien shake again with the fruit
4) chicken breast with rice and veggies
5) can of tuna with salsa
6) protein shake
7) extra lean ground beef with salsa/rice/whole red pepper


one other quetsion i have is... i have been told that dieting is 90% of cutting..is that true? like how much does cardio help? im still gonna be in the gym 6 days a week doing my work out. doing two different muscle groups a day. Is it possible to get cut in 50 days?

[Phate]

what is your height?

what is your daily caloric expenditure? if you don't know here's how to calculate it

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9