Currently 183-185 Lbs
BMR = 1946.15
TDEE = 3016 (based on moderate activity 1.55)
TDEE = 2563.6 (based on moderate activity 1.55, taking into consideration 15% BF)
total macros 2732.5 cals...... 57 Fats, 205 Carbs, 335.2 Protein
The Diet
07.30 - 0.75 cup oats, 4 whole eggs, 4 egg whites
10.00 - 1 Cup Rice, 8oz Chicken breast
13.00 - 1 Cup Rice, 8oz Chicken breast
16.00 - 1 Cup Rice, 8oz Chicken breast
20.00 - PWO - 60g Whey, 500ml Milk
21.00 - Salad, 8oz Chicken breast
22.00 - 8oz Chicken Breast
Training Routine
Mon - Legs + Abs, 45 mins CV @ 130 BPM
Tue - Shoulders + Traps + Triceps + Calves, 45 mins CV @ 130 BPM
Wed - Rest
Thu - Back + Abs, 45 mins CV @ 130 BPM
Fri - Chest + Biceps + Calves
Sat - Rest
Sun - Rest
I am considering carb rotation, simply taking out 2 cups of rice one day and ading them in another day ocasionally.
What do the Guru's think?
Forgot to mention that I will be dieting down for 10-16 weeks, trying to get my Bf down to around 8%
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