How's my Cutting Diet/WO Plan?
I've been doing a lot of reading here and fine tuning my workouts and diet with all the great information. I'd like to put my plan/diet out and see if anyone has any suggestions on how I could improve it.
I'm 48 years old, 6'3", 250 lbs, about 25% BF (this is a guess, I would normally say about 20% but I have some real stubborn belly fat) Been lifting off and on my whole like but been pretty consistent for that last 2 years.
Using one of the stickies here I determined my TDEE was 3500 Calories. So assuming I want to cut that by 500, I guess I should shoot for a 3000 calorie daily diet.
I'm planning to start a A.M. cardio routine Mon-Fri. Low-intensity. Walk/jog (I have a lot of hills in my neighborhood) I thought for my workouts I would use the Power/Hypertrophy also mentioned here on a sticky.
Mon: Lower Body 5 Rep Max (Compound Exercises)
Tue: Upper Body 5 Rep Max (Compound Exercises)
Wed: Rest
Thu: Lower Body 10 Rep Max (Isolated Exercises)
Fri: Upper Body 10 Rep Max (Isolated Exercises)
Here is my plan:
(AM Cardio)
Meal 1
6 eggs whites, 2 yolks
2 scoops whey protein
1 T Peanut Butter
Meal 2
Chicken Breast
1/2 Sweet Potato
2 C Broccoli
(Work Out - about 10:30 am)
Meal 3
1 Can Tuna
1 t EVOO
1/2 C Oats
1 T Sugar-Free Strawberry Preserves
Meal 4
Chicken Breast
2 C Broccoli
Small Hand-full almonds
Meal 5
2 Cans Tuna
2 t EVOO
1 T Peanut Butter
10 Asparagus Spears
Meal 6
1 C 2% Cottage Cheese
2 Scoops Whey Protein
1 T Peanut Butter
Total Calories 2990
Total Fat 101g
Total Prot. 385g
Total Carbs. 132g
For a percentage of about 17/62/21 (Fat/Prot/Carbs)
I'm also on 100mg Test inject once per week, 100mg B12 inject twice a week and D3 Capsules twice a week - (all prescribed). Other supplements are just creatine and flaxseed oil (1 cap daily 1000mg). I'm thinking of starting BCAA pre morning cardio as also suggested on this site.
This post ended up being a bit long-winded... sorry, any suggestions on how I should change this? Thanks everyone for all the great feedback and information.