`!'Bucka'!` journey to 10% and beyond!
I have finally admitted it. I have fat on me! I've done other threads and determined I am at about 20-22%.
My weight is 230 so 46lbs of bf and 184 LBM.
My calories for the day are going to be 3000 a day split up into 40/40/20. I try to get the majority of my calories from food and the only 'calorie' supp I take is whey once or twice a day.
I workout 4-5 times a week.
Monday - back and cardio
Tuesday shoulders and cardio
Wednesday - optional cardio
Thursday - legs, optional cardio
Friday - cardio
Sat - chest and cardio
Sun - optional cardio
Meal 1 1 cup oatmeal, 2 scoops whey (62p, 60c, 3f)
Meal 2 378g egg whites, 180g sweet potato, 1 tablespoon salsa, 125g 2% cottage cheese, 1/2 an avocado
Meal 3 150g lean chicken breast, 2 pieces ww bread, 1 tablespoon nat pb,
Meal 4 Post 1 scoop weight gainer, 2 scoops whey
Meal 5 125g 2% cottage cheese, 1 cup almond milk
going to bed, will total macros tomorrow. pretty sure they are off and I missed a meal :(
So I am in the process of moving and everything, even my rice :(, is packed up. 'Should' move everything in tomorrow (today and tomorrow are my days off) once im all moved in it will be less supps more food again!! I almost never eat bread, needed some carbs, i know its not the best but I had nothing else on hand at the moment.
Since my BF is quite high I believe that for the first 5-6% drop I should just be able to rely on cardio and calorie deficit and at lower BF I may try carb cycling. I am open to any and all suggestions from vets/mods/newbies/anyone!
Did back today. had a guy say 'you're pretty ****ing jacked bro', he was chubby, felt good though.
Dead - 135x6 225x6 305x6 425x1 445x0,0 305x8
Bentover rows from ground 185x8,10,9
Single arm db row - 45x10 60x9 65x9
Tbar row 90x10 135x8,7,6
think my macros weren't anywhere near where i wanted them. I expect to be flamed a bit, oh well, tomorrow will be better!