JAMY, diet/cutting help pleeeez

[Knockout_Power]

Hey,

give me a list of everything you want me to include and I will post it. Looking to lose the last 10lbs and get into single digit bf%.

I'll start with stats, diet and routine:

30
5'9
209lbs
LBM is 182lbs
Roughly 2650kcals/day

Arms: 17.5"
Chest: 44"
Abdomen: 36.5"
Thigh: 27.5"
Calf: 18.25"

Daily Intake:

07:30
3 whole eggs
5 egg whites

10:30
shake
-ON 100% whey
-cup mixed berries
-cup LF yoghurt
-cup oats
-med banana

13:00
2 cups veggies (broccoli, cauli and carrots)
can of tuna or 8oz chicken

16:00-17:30
Workout

17:30
PWO shake (40g P, 50g C, 4g F)

19:00
cup broccoli
8oz chicken

21:30
shake
-casien (44g P, 0 C&F)
-½ cup mixed berries

22:00 (bedtime)


ROUTINE

Monday: Shoulders
Tuesday: Biceps
Wednesday: Chest
Thursday: Legs
Friday: Back and Tri's

Cardio: M,W,F 45 mins either treadmill or eliptical.

Weekends I dont get the time to workout cause gym closes early and Im working pretty rigorous from 9am-6pm both days


thanx JAMY, any other info, just ask.

[Phate]

Hey,

give me a list of everything you want me to include and I will post it. Looking to lose the last 10lbs and get into single digit bf%.

I'll start with stats, diet and routine:

30
5'9
209lbs
LBM is 182lbs
BMR is roughly 2650kcals
BMR or TDEE is 2650?
Arms: 17.5"
Chest: 44"
Abdomen: 36.5"
Thigh: 27.5"
Calf: 18.25"

Daily Intake:

07:30
3 whole eggs
5 egg whites

10:30
shake
-ON 100% whey
-cup mixed berries
-cup LF yoghurt
-cup oats
-med banana

13:00
2 cups veggies (broccoli, cauli and carrots)
can of tuna or 8oz chicken

16:00-17:30
Workout

17:30
PWO shake (40g P, 50g C, 4g F)

19:00
cup broccoli
8oz chicken

21:30
shake
-casien (44g P, 0 C&F)
-½ cup mixed berries

22:00 (bedtime)


ROUTINE

Monday: Shoulders
Tuesday: Biceps
Wednesday: Chest
Thursday: Legs
Friday: Back and Tri's

Cardio: M,W,F 45 mins either treadmill or eliptical.

Weekends I dont get the time to workout cause gym closes early and Im working pretty rigorous from 9am-6pm both days


thanx JAMY, any other info, just ask.

we need macros but cardio is going to have to be increased i'm sure

[eatrainrest]

if your looking to cut this well be a good start with cardio

http://forums.steroid.com/showthread.php?t=384553

[jamyjamjr]

yea, use fitday.com to get macros.. my damn internet connection at work hasn't been workin, so iv got some catching up to do.. get those macros bro...

[Knockout_Power]

ok, I'll go grab them for ya. Ive been using fitday since january. Everyday comes out between 1950-2300cals. Sometimes I just can put the food down. So sad.

[Knockout_Power]

07:30
3 whole eggs
5 egg whites
36.3g Pro, 3.1g carbs, 18.6g Fat

10:30
shake
-ON 100% whey
-cup mixed berries
-cup LF yoghurt
-cup oats
-med banana
-tbsp flax
79.8g Pro, 123.3g carbs, 17g fat

I know this is a very large calorie meal, but I drink it over 45-60mins

13:00
2 cups veggies (broccoli, cauli and carrots)
can of tuna or 8oz chicken
38.9g pro, 11.7g carbs, 1.8g Fat


16:00-17:30
Workout

17:30
PWO shake
40g pro, 9g carbs, 2g fat


19:00
cup broccoli
8oz chicken
44g pro, 5.8g carbs, 5.1g fat


21:30
shake
-casien
-½ cup mixed berries
49g pro, 14.9g carbs, 2.4g fats


22:00 (bedtime)

Day total= 292g Protein, 168g carbs, 46.9g fat or 2230cals

[jamyjamjr]

okay... now we need to figure your tdee...

let's use this formula..

BMR (men and women) = 370 + (21.6 X lean mass in kg)

[Knockout_Power]

370+ (21.6x82.1kg)
370+ 1773.36
=2143

[jamyjamjr]

seems u need to cut some calories.. bro

[Knockout_Power]

shitty, and all this time I thought I was cause some how I figured out that I should have been around 2700/day. I guess thats easy enough though. How many you think I should cut out, since Im only about 90 over for the day. Thanx J.

KP