CUTTING DIET! ENDOMORPH body type..help!

[Mickan]

I need advice about cutting diet for endomorph. Can someone help me with it? I have 165lbs 15% bf. Need info for macros, refeed days. Don't like keto diet, any else is ok.

[--->>405<<---]

welcome mickman

read stickies at the top:

1. so u wanna learn how to diet
2. how to cut
3. tdee

once u read that put together a diet and post it for review.. also include ur workout program with amt of cardio and duration..

[Mickan]

1-3 days : carbs below 50g (only broccoli), protein about 300g and fat 40g,
4 day: 300g carbs, fats low as possible, 150g protein
5-6 day: same as 1-3 days
7 day: refeed 500 carbs, 150g protein, fat low as possible

Training: 1-5 days (30 min of lifting)
1-6 days (30min cardio)

Having also eca stack on low carb days and clen on the last 2 weeks of dieting. Going on diet for 2-3 months

[--->>405<<---]

ok now i suggest u post the diet in its complete form so we can see ur food choices.. also post total calories and macros as well as ur tdee.. i dont feel like doing math today..

since ur doing a carb cycle ur gonna need to post diet for 3 low carb days, day 4, and day 7 ... also what kind of lifting r u getting done in 30minutes? working 4day split it usually takes me 50mins to complete my workout..

[Mickan]

I change my mind and I will try Ud2.
The plan is next:

First 3 days (carb loading (monday - wednesday)) will have high carb days (2734kcal) : Meal1: 100g brown rice, 30g casein or 250ml of egg whites , 1 omega 3 fish oil + 1g vit c
Meal2: 100g brown rice, 100g tuna, 1 omega 3 + 1vit c+ multivitamin
Meal3: same as meal2+ calcium
Meal4 PWO: 100g brown rice, 30g whey, 1 omega3+vit c
Meal5: same as meal2 but no more vit c
meal6: 100g rolled oats, 30g casein+calcium

Then followed by 4 day low carb (thursday-sunday) (1150kcal): Meal1: 30g whey, 200g broccoli, 5g omega 3 fish oil, 2g of baking soda+ multivitamin
Meal2: 100g chicken breast, 200g broccoli+ calcium
Meal3: 100g chicken breast, 100g broccoli
Meal4 PWO: 30g whey, 100g broccoli
Meal5: 100g chicken breast, 100g broccoli
Meal6: 250ml egg white, 100g broccoli, 5g flaxseed oil, 10g of glutamine+ calcium

Workout routine: monday chest day (inclide, flat, decline bench press + flys immediately after all presses, also inclide, flat and decline reps 8-12, sets 3-4)+ 30 min cardio after
tue. biceps, triceps ( 3 workouts for each reps 8-12, 3 sets)+ 30min cardio
wed. back ( upper back 3 workouts, lower back 2 workouts, reps 8-12, 3 sets, lower back 4 sets)+ 30min cardio
thu. shoulders+ traps ( each part of shoulder 2 sets, side shoulder part 3 sets, reps 8-12)+ 30min cardio
fri. legs+ deadlift for lower back ( 3 sets, reps 8-12)+ 30min cardio
sat. (morning cardio for 30min)
sun ( rest day)

Eca stack on low carb days. Workouts last 30min some days 40min.

Now criticize my ****ing cutting diet and help me to do it better.

[Mickan]

Starting with monday.

[jypoll]

1-3 days : carbs below 50g (only broccoli), protein about 300g and fat 40g,
4 day: 300g carbs, fats low as possible, 150g protein
5-6 day: same as 1-3 days
7 day: refeed 500 carbs, 150g protein, fat low as possible

Training: 1-5 days (30 min of lifting)
1-6 days (30min cardio)

Having also eca stack on low carb days and clen on the last 2 weeks of dieting. Going on diet for 2-3 months

keep in mind ephedrine and clen are similar drugs in that they work on the same recpetors, so you can only use one or the other, if you are going to use clen i would suggest not using ephedrine for 1-2 weeks before so you can recieve the full benefit on clen

[--->>405<<---]

I change my mind and I will try Ud2.
The plan is next:

First 3 days (carb loading (monday - wednesday)) will have high carb days (2734kcal) : Meal1: 100g brown rice, 30g casein or 250ml of egg whites , 1 omega 3 fish oil + 1g vit c
Meal2: 100g brown rice, 100g tuna, 1 omega 3 + 1vit c+ multivitamin
Meal3: same as meal2+ calcium
Meal4 PWO: 100g brown rice, 30g whey, 1 omega3+vit c
Meal5: same as meal2 but no more vit c
meal6: 100g rolled oats, 30g casein+calcium

Then followed by 4 day low carb (thursday-sunday) (1150kcal): Meal1: 30g whey, 200g broccoli, 5g omega 3 fish oil, 2g of baking soda+ multivitamin
Meal2: 100g chicken breast, 200g broccoli+ calcium
Meal3: 100g chicken breast, 100g broccoli
Meal4 PWO: 30g whey, 100g broccoli
Meal5: 100g chicken breast, 100g broccoli
Meal6: 250ml egg white, 100g broccoli, 5g flaxseed oil, 10g of glutamine+ calcium

Workout routine: monday chest day (inclide, flat, decline bench press + flys immediately after all presses, also inclide, flat and decline reps 8-12, sets 3-4)+ 30 min cardio after
tue. biceps, triceps ( 3 workouts for each reps 8-12, 3 sets)+ 30min cardio
wed. back ( upper back 3 workouts, lower back 2 workouts, reps 8-12, 3 sets, lower back 4 sets)+ 30min cardio
thu. shoulders+ traps ( each part of shoulder 2 sets, side shoulder part 3 sets, reps 8-12)+ 30min cardio
fri. legs+ deadlift for lower back ( 3 sets, reps 8-12)+ 30min cardio
sat. (morning cardio for 30min)
sun ( rest day)

Eca stack on low carb days. Workouts last 30min some days 40min.

Now criticize my ****ing cutting diet and help me to do it better.

not sure i understand the need to curse??

[Mickan]

Jypoll : I'll do that and take 2 week break and use some anti-allergy drug that time, to restore receptors sensitivity before taking clen .

-->>405<<-- : Sorry about that so is diet ok? what do you think