Need diet advice for clean cut

[sonnypitbull]

First i will add my stats : 5'9. 230lbs. 19% BF

I am hoping to cut down to 13-15% BF before starting a cutting cycle with gear, i have been training for 8years plus , and lots of bulking experiance but new to cutting , i have been advised to drop some BF before using gear again so i will give my detailed diet and training plan.

Meal 1- low carb Protein shake w/ all bran buds
1 whole egg and 4 egg whites
3 lean turkey slices

Meal 2- 1/2 cup low fat cottage cheeze
1 peice chicken breast or 1/2 cup lean ground beef

Meal 3- 2 tbs natural penut butter
1 banana

Meal 4(post workout) - 1/2 cup whole grain rice
3/4 cup of lean ground beef or 8 OZ sirloin steak
Low carb protein shake

Meal 5- peice of fruit and 1/4 cup cottage cheeze

*Some meats are subtituted with tuna or salmon fillets

30 mins tredmill 4 days per week sprint/walk

Chest - monday

Bis - tuesday

Shoulders - wedsday

Back and legs - thursday

Triceps and forarms - friday

I am looking for any advice possible ... Thank you before hand

[sonnypitbull]

Anyone have any advice to throw in - Pros? Vets? I am serious about bodybuilding and want to be flooded with advice

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

hey sonny welcome dude..

read sticky:
dieting 101: cutting

ur gonna need to calculate total cals and macros of above diet. and it will need some work

at 230lbs 19%BF ur maintenance is around 2750cals.. if i were u id start at 2250cals low carb

60/20/20 split
2250cals
337g pro
112g carbs
50g fat

keeping carbs at 20% or less will optimize ur ability to mobilize and burn fat.

have them pre workout and post workout. complex carbs. no fruit or dairy (except lowfat cottage cheese)

cardio: am fasted or PWO 45mins moderate HR around 130BPM 5-6 days per week

also a good fat burn cardio session: (fasted preferable)

5min warm up
10mins HIIT
5min complete rest
20-40mins moderate
5min cooldown

[sonnypitbull]

hey sonny welcome dude..

read sticky:
dieting 101: cutting

ur gonna need to calculate total cals and macros of above diet. and it will need some work

at 230lbs 19%BF ur maintenance is around 2750cals.. if i were u id start at 2250cals low carb

60/20/20 split
2250cals
337g pro
112g carbs
50g fat






keeping carbs at 20% or less will optimize ur ability to mobilize and burn fat.

have them pre workout and post workout. complex carbs.

cardio: am fasted or PWO 45mins moderate HR around 130BPM 5-6 days per week

also a good fat burn cardio session: (fasted preferable)

5min warm up
10mins HIIt

5min complete rest
20-40mins moderate
5min cooldown

Hey man so my macros for today were a little off from were you recomended what should i ajust to acheive full potential

Cal-2126
Proteins-268.3
Carbs-168
Fats-58

How do you acheive such high proteins and such a low carb percentage to get the calories you recomended?

And also on a side note how can i tell someone has replyed to my thread without having to search in the forums for my original posts???

[MuscleInk]

Hey man so my macros for today were a little off from were you recomended what should i ajust to acheive full potential

Cal-2126
Proteins-268.3
Carbs-168
Fats-58

How do you acheive such high proteins and such a low carb percentage to get the calories you recomended?

And also on a side note how can i tell someone has replyed to my thread without having to search in the forums for my original posts???

405 always has great nutritional advice. To add on something he recommended, fasted cardio puts your body into direct oxidative phosphorylation which feeds off fat stores. When fasted from sleep your body already has used a lot of your glycogen stores so you can utilize fat instead. You'll be much more efficient burning fat with fasted cardio and a correct nutrition an.

[sonnypitbull]

So a fasted cardio means a cardio session directly after i wake up in the morning??? Am i missing something here ?? Thanks again for your patience , this forum makes me feel like a true beginer , cant wait to seek cycle advice lol could be a realization that my last 4 cycles were done wrong

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

So a fasted cardio means a cardio session directly after i wake up in the morning??? Am i missing something here ?? Thanks again for your patience , this forum makes me feel like a true beginer , cant wait to seek cycle advice lol could be a realization that my last 4 cycles were done wrong

fasted cardio means exactly what its called.. fasted cardio: cardio done in a fasted state. typically the best time for that is in the morning because u have been sleeping all nite. therefore its been at least 6hrs +- since u have eaten. ive read a minimum of 4 hrs is ok but longer is better.

postworkout cardio puts u into similar circumstances as being fasted. personally i prefer to do it in the am before eating.

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

Hey man so my macros for today were a little off from were you recomended what should i ajust to acheive full potential

Cal-2126
Proteins-268.3
Carbs-168
Fats-58

How do you acheive such high proteins and such a low carb percentage to get the calories you recomended?

And also on a side note how can i tell someone has replyed to my thread without having to search in the forums for my original posts???

60/20/20 split
2250cals
337g pro
112g carbs
50g fat

looks like u need to increase protein by about 70g, decrease carbs by about 55g, decrease fats by 8g

achieving this is fairly easy IMO. need to see ur exact diet with cals and macros. do the above numbers represent the diet u posted in ur OP?

i suggest using a calorie tracking app like caloriecountdotcom (what i use). if u have an iphone it has an app for it. otherwise use ur computer. play with ur food sources to line up the numbers.