Determining my cutting caloric count

[jg42058p]

Hi,

I am 27 years old, male, 6ft 1 inch about 196lbs I have about 175lbs of lean tissue and I'm trying to get to 5% body fat. I'm not far, but the sticky fat is there and I'm trying to figure out how many calories to take in without seriously burning fat. I'm not using steroids /hgh and probably won't be using any fat burners.


Here is what my exercise routine is like
5x a week - 45min to 1hr cardio of stationary bike, abs/torso exercises
3x a week weight lifting: chest/triceps, back/shoulders, biceps/forearms

(no I don't do my legs/deadlifts. I want to and know thats important for growth but the reason I can't is because I have a bone contusion on my femur so I can't run or do legs for a while. It sucks but ce la vie).

So far my diet is something along the lines of this:

Calories: around 2200-2500, protein: 175-230g
Several small meals throughout the day

morning 9:30am 700 calorie meal - protein shake 46g, OJ, 3 pieces of toast, butter

12:30pm - salmon sandwich (whole wheat, canned salmon), gatorade

3pm - protein shake 46g (184cal)

5pm - protein bar (20g, 200 calorie)

7:30pm protein bar, salmon sandwich

9pm - protein shake 46g 184cal

The bread I eat is whole wheat.

Once a week I splurge on my diet - eating a lot of pizza, ice cream, drinking beer, whatever. But that's once.


Any suggestions?
I'm not a competitive body builder but I would like to get ultra cut!

[Back In Black]

The only real food you eat is food that you shouldn't! Bread? OJ?

Mate read the stickies at the top of the forum.

Post your bodyfat now.

Calculate your tdee and reduce by 10% and then take 500 cals off that and repost a diet showing macro's.

And, whilst I admire your goal,5% is ridiculously low for the majority of people unless you are competing?