Originally Posted by
Sgt. Hartman
Agreed that you need to up your cals and IMO your cardio is definitely lacking. 80 - 120 min of cardio a week is what many people do while maintaining or gaining. I would keep calories as high as possible to keep your muscles fed throughout the day and create your caloric deficit by doing 6 - 8 hrs of cardio a week, with a good portion of it being AM fasted (this should be fine as you do your GH shot in the AM - correct?). Very low cals + minimal cardio is a great way to lower your metabolism and lose alot of LBM along with the fat, which won't change your body composition.
Your food choices look good except carbs are a necessity PWO - if it's close to bed then just make it a complex carb like oats or sweet potato.