I need to lose 700 every day !!!!

[Sicko]

I need to drop 700 cals off my diet to get down below 15% for my next cycle.Check out my diet and tell me what and where you think I can cut it from.I have been out of the gym for a month and a half due to spinal injury and have gone to hell over this short time.I need to drop some of this lounge lizard fat that I put on.
Feel free to critique my whole diet if you want...

Meal 1
25g whey protein
3 egg whts,1 whole
1 cup whole oats
62/55/11/565

Meal 2
6 oz outside skirt steak
1 cup brussel sprouts
2 tbsp peanut btr. on 1 slice whole wheat bread
32/56/47/730

Meal 3
2 cans tuna in water w/ 1tbsp mayo
1 avocado
1 cup kale
19/59/4/463

PWO
50g whey protien
1 banana
45/53/1/413

Meal 5
6 oz salmon
1/2 cup lentils
1 cup spinach
47/67/12/501

Meal 6
25g casein protein
1 cup full fat cottage cheese
15/51/11/367

carb/pro/fat/kcal
Daily totals currently are 220/341/86/3039
I need them to be around 2300

[baseline_9]

What r ur stats bro?

Drops will probably come from fats and carbs TBH

[baseline_9]

Try;

Protein = LBM x 1.8
Carbs. = LBM x 1.2
Fats. = LBM x 0.4

All calculations = grams


Approx macro breakdown;

Protein = 45%
Carbs = 30%
Fats. = 25%

Thats a good starting point IMO

It will be slightly over mtnce calories (LBMx15) but should be ok if enough cardio and expendature is added into the mix


Forgot to mention, split ur carbs into 3 and have one serving in the morning, one pre workout and one post workout

[Sicko]

41 (in december)
220
6'2
18-20% (unfortuately after this hiatus)


Thanks for the tip BL...

[Sicko]

[QUOTE=Sicko;5444925]

I need to drop 700 cals off my diet to get down below 15% for my next cycle.Check out my diet and tell me what and where you think I can cut it from.I have been out of the gym for a month and a half due to spinal injury and have gone to hell over this short time.I need to drop some of this lounge lizard fat that I put on.
Feel free to critique my whole diet if you want...

See RED as items removed and adjustments made.

Meal 1
25g whey protein
3 egg whts,1 whole egg
1 cup whole oats
62/55/11/565 61/38/6/446

Meal 2
6 oz outside skirt steak
1 cup brussel sprouts
2 tbsp peanut btr. on 1 slice whole wheat bread
32/56/47/730 12/46/30/370

Meal 3
2 cans tuna in water w/ 1tbsp mayo
1 avocado
1 cup kale
19/59/37/573 19/59/25/463

PWO
50g whey protien
1 banana
45/53/1/413

Meal 5
6 oz salmon (switch to chicken breast)
1/2 cup lentils
1 cup spinach
47/67/12/501 47/61/0/381

Meal 6
25g casein protein
1 cup full fat cottage cheese
15/51/11/367 7/26/1/146


carb/pro/fat/kcal
Daily totals currently are 220/341/86/3039
I need them to be around 2300
I made these adjustments,what do you think of revision #'s 182/311/53/2279

[baseline_9]

Going on ur LBM Id put u around;

Protein 317g
Carbs. 210g
Fats. 70g

Id run that on training days and drop the carbs to 70g on non training days


Other than the bread i think ur diet looks ok, i personaly like to keep thing simple

Carbs for me are oats rice potatoes
Protein for me is chicken breast flank steak and eggs
Fats are in the eggs beef and some EVOO


My cut is going to be next level strict lol

But im not going to give away all my secrets

[tbody66]

post some pics.

sign up for the remote trainer challange.

Keep us posted.

[Sicko]

Going on ur LBM Id put u around;

Protein 317g
Carbs. 210g
Fats. 70g

Id run that on training days and drop the carbs to 70g on non training days


Other than the bread i think ur diet looks ok, i personaly like to keep thing simple

Carbs for me are oats rice potatoes
Protein for me is chicken breast flank steak and eggs
Fats are in the eggs beef and some EVOO


My cut is going to be next level strict lol

But im not going to give away all my secrets

Thanks BL i think I got it dialed in check out revisions shown in red...

post some pics.

sign up for the remote trainer challange.

Keep us posted.

Real tempting TB but I just had a new baby 6 days ago,so my workouts will probably suffer for a little while.I wouldnt want to take up ya'lls time not being able to be 100% dedicated right now..
I will be following this program.I think its a bitchin thing ya got going!!!

[tbody66]

I know you'll be doing all you can.

Congrats on the newborn, be a good dad, plenty of not good dad's out there already.