Stats
Age 21
Height-6 Ft
Weight-175
BF-14-15%
BMR-2148
TDEE-2953
40/30/30 SPLIT
305 Grams Protein/102 Grams Fat/228 Grams Carbs
Ok, so i know i previously posted a cut diet but i want to add some LEAN size and try to cut my bf at the same time. Im going to eat 200 cals over maintenance on w/o days and about 100 under on non w/o days and I will also implement CARDIO. Im not sure how much on the cardio and when to reach my goals what would you suggest? Here's my diet...Thanks in advance
PROTEIN/FATS/CARBS
Meal 1
8 Egg Whites - 32/0/0
1 Whole Egg - 6/5/0
1 Cup Oats - 12/5/54
Multi-Vitamin
Total Macros - 50P/10F/54C
Total Cals - 506
WORKOUT
((PWO))
1 Scoop Whey - 24/1/4
1/2 Cup Oats - 5/3/27
Total Macros - 29P/4F/31C
Total Cals - 276
Meal 2
7.8 Oz Chicken - 51/3/0
8 Oz Sweet Potato - 4/7/45
1 Cup Broccoli - 2.5/0/6
Total Macros - 57.5P/10F/51C
Total Cals - 524
Meal 3
7 Oz Canned Tuna In Water - 51/2/0
1 Cup Oats - 12/5/54
1 Cup Broccoli - 2.5/0/6
Total Macros - 65.5P/7F/60C
Total Cals - 565
Meal 4
7.8 Oz Chicken - 51/3/0
2 Tbsp Natty PB - 7/16/8
1 Cup Broccoli - 2.5/0/6
Total Macros - 60.5P/19F/14C
Total Cals - 469
Meal 5
7.5 Oz Cottage Cheese (NONFAT) - 44/2/15
2 Tbsp Natty PB - 7/16/8
Total Macros - 51P/18F/23C
Meal 6
1 Scoop 100% ON Casein Protein - 24/1/3
2 Tbsp EVOO - 0/27/0
Total Macros - 24P/28F/3C
Total Cals - 36-
Total Cals on non W/O Days - 2882 - Total Of ALL Macros - 308.5P/92F/205C
Total Cals on W/O Days - 3158 - Total Of ALL Macros - 337.5P/96F/236C
So, there's my diet started 2 days ago let me know what you think i should change and when should i do my cardio to reach my goal of adding lean mass while cutting bf% or keeping it to a minimum. THANKS
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