Help please

[andyb250r]

Does anyone have a good 2800-3000cal cutting diet they can post for me? iv used the same one for so long and im just trying to get ideas for variety. Any help would be appreciated. fat/carb/protein count dosnt really matter i can always tweek that for my needs. Thanks

[jamyjamjr]

we dont spoon feed diets.. fig your bmrt/dee, cut 500 calories.. and post up a diet so we can customize it..

[andyb250r]

Yea man i knew someone was gonna look at that post and just say "noooooob" but the truth is i was just way tooo lazy to post my diet this morning after i did my cardio..... been in the game too long to be spoon fed, just need a little guidance after getting back into the game.

stats
29 y/o
approx 12.5% bf (caliper used)
220lbs
10 years of training but just returned to the gym after a 8 month back injury....


meal 1
2 cups plain oatmeal
6 egg whites

meal 2
1 scoop ON whey
1 bannana
7oz greek yogurt 2%

Meal 3
8oz grilled chicken breast
1cup steamed brocolli
1 cup brown rice

meal 4 pre w/0
1 apple
1 scoop whey
24 almonds (10oz)

meal 5 post w/o
2 scoops whey
1 medium sweet potato

mean 6
8oz grilled chicken
1 cup brown rice

mean 7
1 part skin mozz stick

Cal- 2855
carb- 275
fat- 46
pro- 322

this was throw together in like 25 minutes. i know the fat is probably too low... if anyone can give me some suggestions i would be happy.

[jamyjamjr]

im guessing you've figured your tdee and are basing this diet for a cut??

i would make meal 4 and meal 7 a real meal

meal seven should be a lean beef

my fav is london broil and avocado..

add complex carbs to meal 4.. an apple wont get you through your workout. and switch that whey out for egg whites or the sort maybe even some chicken seeing as how it would keep your amino acid levels up while you workout..

drop the yogurt in meal two and replace it with some blueberries.. match the carb count in that meal...

that should help you a bit..
if you want to really get into it, give me macros for each meal..