Support my cutting goal Please.

[First6]

I seriously need to change things up. I have stalled out with what I am doing and eating and need to figure out a way to make progress again. My biggest goal is to lower my BF. I have a personal goal of 12% that I will not stop until I hit. I got down to 13% a few months ago and couldn’t wait any longer to cycle so I ran my first cycle. Good results but gained a lot of fat again. Since the cycle is over I am losing muscle and keeping the fat. I’m getting really depressed over it. My genetics are def predispositoned to store fat. I have been fat all my adult life at around 35% or so. Got to about 20% 2 or so years ago and have been going up and down between about 16 and 20% ever since.

I really need some advise on diet (and workout) to help me meet my goals. I am setting a goal of 12%BF by spring. I need as much support as I can get from you guys and please help keep me accountable. I do not want to let myself (or you guys) down again.

Stats:
37yrs
5'8"
167lbs
BF Best guess 18-20%
TDEE – Please tell me how to figure it out.
Cycle experience: 1 really stupid cycle at age 22. My test got shut down and I am now TRT. One good cycle that ended 1 month ago. Good muscle building results but gained to much fat. Losing the muscle fast though.

I shot a few quick pics so you can see how much fat I gained.

The Current Cutting Diet: Just started this diet again about 2.5 weeks ago. Ready to change. Need to change.
Totals:
2149 cals/269 pro/189 carb/42 fat
I will have to figure out the percentages and post them up. Can’t do it right now.
(all totals are calories/protein/carbs/fats)

4:00am out of bed
Meal 1:
Shake-2 scoops whey and water /.5 cup oats plain with water/2000mg fish oil/beneficial fiber in shake
442/57/39/8

Workout from 4:30 to 5:30
Some days this is all cardio, some days it is all resistance. See workout routine.

5.45
Meal 2: PWO
Shake-2 scoops whey and water/.5 cup oats plain with water/2000mg fish oil/beneficial fiber in shake
442/57/39/8

6:30
1 Hour drive to the office

8:00am at work
Meal 3: 4 oz Tuna /.5 cup oats plain with water
250/27/27/5

12:00pm at work
Meal 4: 6oz Grilled chicken breast /.5 cup brown rice (1 cup cooked) with a little soy sauce
315/37.5/34.0/5.3

3:00pm at work
Meal 5: 4 oz tuna /.5 cup brown rice (1 cup cooked) with a little soy sauce
250/25/34/3.5

5:00pm 1 Hour drive home

6:00pm at home
Meal 6: 6oz Grilled chicken breast & 2 cups green vegetables
225/36.5/8/3.8

10:00pm before hitting the sack
Meal 7: ON Casein shake - 1 scoop w/ water / 1tbsp natty pb
224.5/29/8/8.5




Workout Routine: IMPORTANT – Due to a long and boring story I can not afford to go to the gym anymore. I have been gone from the gym for 8 months. I work out at home with limited supplies. I have sets of dumbells up to 35lbs, ez bar, pull up bar, treadmill, and the floor. That’s about it for now. I am looking for a bench and heavier dumbells on craigslist and ebay etc.. I am not going to get back to the gym anytime soon. I do what I can. I actually do get a decent workout. I make every body part very sore!

This is the routine I have been doing for 8 months since leaving the gym. I workout every day and almost never miss it!:

Monday: Chest & Back -Broken into 2 sets of each and total of 1 hour
120 Push ups
20 Wide overhand pullups
40 Military Push ups
50 Chin ups
80 Wide push ups
30 close grip overhand pullups
50 Decline push ups
40 Close hands pushups (thumbs touch each other on floor)
24 lawn mowers
30 Seated back flys

Tuesday: Cardio Day – One hour on treadmill or with a DVD of Plyometrics, or Kenpo cardio, etc.

Wednesday: Bi’s, Tri’s, Shoulders – Broken into 2 sets of each and total of 1 hour
Shoulder Press
Front and side curls
Kickbacks
Swimmers Press
Conc Curls
Dips with a chair
Upright rows
Static arm curls
Overhead tri extensions
Lying tri extensions
2 angle shoulder flys
Preacher curls
Front and side straight arm shoulder flys
Wieghted circles out to the sides
Front and back tri extensions
Fly/Row Presses
Cross body blows lying on floor

Thursday: Cardio Day – One hour on treadmill or with a DVD of Plyometrics, or Kenpo cardio, etc.

Friday: Legs and Back:
40 chin ups
20 Wide grip pull ups
30 Close grip overhand pullups
30 Switch grip pullups
While holding dumbells:
2 leg Squats
Single leg squats
Front, back, and side lunges
A handfull of other leg stuff that I have no names for.

Saturday: Cardio Day – One hour on treadmill or with a DVD of Plyometrics, or Kenpo cardio, etc.

Sunday: Cardio Day – One hour on treadmill or with a DVD of Plyometrics, or Kenpo cardio, etc.


Thanks to all of you who I know will lend me your support. I CAN do this. I can and will hit 12%!