So my goal is to do a body building show in October right now I’m a long way away from that but I am willing to work as much as it takes and as hard as it requires to get to that goal. Along the way I would appreciate as much help, as people who have knowledge are willing to give me. I have been lifting for around eight years now and I am finally doing it right. I never used to have my diet in check or do cardio. Here are some stats on my current state any more info that is required just let me know. I would really like to stay heavyweight I don't ever want to weigh under 220 pounds just a personal thing, but I wouldn't mind weighing in at 220-260 with a low bf%. I know I need to drop a lot of bf though so heres my info as of today.
Age 24
Height 6’ 1”
Weight roughly 250 Pounds.
23-25% BF Is my best guess. Possibly going to get a dexascan soon.
Total cals 3750 for matinence
40% protein 1500
40% Carbs 1500
20% fats 750
Cutting Cals 3200
40% Protein 1280 cals or 320g
40% Carbs 1280 Cals or 320g
20% Fats 640 cals or 70g
Cutting Modified
Protein 380g
Carbs 270g
Fats 60g
Even split across 6 meals
65g Protein per meal
45g Carbs per meal
10g Fats per meal
5:30am - wake up
5:40am – 45-60 mins cardio at 4 walking pace with 5-10 mins at 6 jogging pace
6:40am - meal 1 - 65g protein , 70g carbs, 10g fat
10am - meal 2 - 65g protein , 20g carbs, 10g fat
1pm - meal 3 - Preworkout nutrition - 65g protein , 70g carbs, 10g fat
2pm - WORKOUT
3pm - PWO CARDIO 30-60 mins interval walk, jog, walk, jog
4pm - meal 4 - Post workout nutrition - 65g protein , 80g carbs, 10g fat
6-7pm - meal 5 - 65g protein , 20g carbs, 10g fat
8-10pm - meal 6 - BEDTIME MEAL - 65g protein, 10g carbs, 10g fat
Food
Meal 1 – 2 whole eggs 8 Egg whites, 1 cup oats, ½ cup of mixed berries, occaisionaly I mix this as a shake and switch the 2 whole eggs for a scoop of protein or two.
Cals 554 – Carbs 64g – Protein 68g – Fats 8-10g
Meal 2 – Chicken breast 7oz, 12 asparagus spears
Cals 456 – Carbs 24g – Protein 68g – Fats 6g
Meal 3 – 3 scoops protein, 1 cup strawberries, ½ cup oats or Gener8 Vitargo, 1 banana, 1tsp natural organic Peanut Butter
Cals 456 – Carbs 66g – Protien 69g – Fats 8g
Meal 4 – same as meal 3 with extra oats/Vitargo to make it. Sometimes I only do a scoop or two of protein and eat tilapia and a sweet potato Post workout just so I have real food.
Cals 606 – Carbs 80-90g – Protien 74g – Fats 10g
Meal 5 – 7oz Turkey Breast, Rice cake with almond butter or organic peanut butter, 1 cups green beans
Cals 447 – Carbs 18-22g – Protein 64g – Fats 11g
I eat a 6th meal but it fluctuates between top/bottom round steak and 95% lean beef hamburger and getting the actual macros down have been a pain.
Help on any part of this diet would be greatly appreciated especially the last meal of the day.
Thanks in advance to all who help.
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