**************Bikeral Training and Diet Log************************

[bikeral]

Here we go. Time to kick this up a notch. Been training steady now for about 2 years. Started at a weight of 282 and BF in the unknown really fat levels.
Stats

Age 46
Height 6' 1"
Weight 228
BF I am guessing 20-22% (Will buy calipers)
Goal Lose 20-25lbs body fat and get down in the 13-14% bodyfat range

Training goals
Fasted cardio 45min x 4 a week
PM weight training 5 day split

TDEE 3135 cals
Goal daily calorie range 2300-2400

Diet
Meal 1 9AM 7 egg whites/Potatoes/coffee Cal 413 P32/C48/F9
Meal 2 11:30AM 6oz grilled chicken breast/3/4 cup brown rice/cup veggies Cal 541 P50/C41/F12
Meal 3 2PM 6oz pink salmon/1 rice cake Cal 214 P31/C7/F6
Meal 4 4:30PM Same as meal 2 Cal 541 P50/C41/F12
Workout 5:30PM-7PM
Meal 5 7:30PM 1/2 cup oats/2 scoops whey Cal 403 P53/C34/F4
Meal 6 8:30PM 1 cup fat free cottage cheese cal 160 P22/C14/F0

Totals cal 2272 P238/C185/F43

Will do best to log daily training and diet.