My clean cut diet so far..

5'11
190lbs
20% bf
3-4 experience of weight training.

Looking to cut down BF% to around 14-15% so i can began to lean bulk and build some muscle.

66 + (13.7 x 86[1178]) + (5 x 180[900]) - (6.8 x 23[156]) TDEE = 2800

2200
330g protein 115 carbs 30 fat

Meal 1 - 1cup egg whites, 1 cup oat, 1scoop protein - 550c 55p 54c 3f
PWO - scoop protein 1cup scoop oat - 420c 30p 54c 3f
Meal 2 - Tuna veggies - 250c 55p 0c 5f
Meal 3 - 8oz chicken breast veggies - 365c 70p 0c 8f
Meal 4 - 8oz chicken breast veggies - 365c 70p 0c 8f
Meal 5 - 1cup cottage cheese/1 scoop casein 300c 50p 3c 7f

Week 1 training split -

Monday - Fasted Cardio 30min jogging. ab ripper x. 30mins moderate bball.
Tuesday - Fasted 35min jogging. 15 interval suicides. 45mins moderate bball.
Wednesday - Chest/Tris/abs. 15min 12/3spd postworkout cardio. ab ripper x. 30mins moderate bball
Thursday - Fasted 40min jogging. 18 interval suicides. 45mins moderate bball.
Friday - Shoulders/Legs/Abs. 20min 12/4spd. ab ripper x. 30mins moderate bball

What i have so far, i keep my carbs in the morning meal and PWO, most the time my morning meal is my preworkout meal.

Any feedback would be greatly appreciated!

Cals look good. I'd probably move some of your 70g protein meals into your post workout. Also I would personally lower protein total and add another 10-15g of fat.

Have you been doing the diet yet? What results?

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Originally Posted by SteM

Cals look good. I'd probably move some of your 70g protein meals into your post workout. Also I would personally lower protein total and add another 10-15g of fat.

Have you been doing the diet yet? What results?

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I was thinking the same, thinking of dropping the protein down to 280-300 and ill up the fat.

I've been doing the diet since monday, and planning on weighing next monday.

I've read and heard from others that when they put together there diets they dont include the calories or macros from there veggies. I eat about 6oz of brocolli with meals 2,3,4.

Subbed out 4oz of chicken breast for 1/2 cup of pistachios, looks more about 300g protein 45g fat now.

Hey johnnny, good luck bro. Keep the log going and take the advice from these diet gurus. I'm on a similar plan cutting down to a good bf% so I can start a cycle in a couple of months.

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Originally Posted by bikeral

Hey johnnny, good luck bro. Keep the log going and take the advice from these diet gurus. I'm on a similar plan cutting down to a good bf% so I can start a cycle in a couple of months.

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Thanks mang, I havn't started an official log, but i just might. I want to make sure i get everything in line first and looking forward to see how this diet will treat me after this week.

OK, Thought this was your log. Definitively want to log your progress. Lots of encouragement here and you can get help if you are not getting results.

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Originally Posted by bikeral

OK, Thought this was your log. Definitively want to log your progress. Lots of encouragement here and you can get help if you are not getting results.

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I'm going to be starting one this monday. Seems like everybody who has started one and committed to it has had nothing but success.

^^^ logs r good dude ;)

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Originally Posted by --->>405<<---

^^^ logs r good dude ;)

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Yea man, i've noticed and have been following a few on here as well. I'll get one goin tonight, i don't want to wait till monday.

have a mod delete this, as its hard to follow multiple threads of the same nature, by the same person. thanks.

Im curious at what exactly an 'ab ripper' is. Also, you dont train your back, biceps or traps at all? I'd probably do that on Saturday if you have time otherwise you will regret it.

Besides that seems like an ok cutting regime. With all that bball and low carbs you should lose that weight quite quickly.