stats:
24
6 ft
220
20% BF
TDEE 3414
goal: cut down to under 15% ( i'd be happy with 15)
ok so i learned alot from my first cut, like how i should be having carbs (complex) with every meal, since im a diabetic (type 2), and to keep the calorie deficit limited to about 8 weeks and then maintain for a few weeks, then go again. last time i went about 16 weeks i think, and well for the last 10 weeks or so i was at a plateau. my workout routine while im cutting will be:
Monday chest/back
Tuesday shoulders/tris/bis
Wednesday Legs
Thursday chest/back
Friday abs/tris/bis
followed by 40 minutes cardio. and also fasted cardio 2-3 days/week for about an hour. and ill be using clen, 2 weeks on 2 weeks off.
diet:
cals p c f
meal 1
2 slices wholemeal bread 190 3.5 17.2 1.2
1/2 cup cottage cheese 108 16.4 4.3 2.4
meal 2
1 cup brown rice 218 5 46 2
1/2 cup broccoli 20 2 3.5 0
200g chicken 300 56 0 10
meal 3
same as meal 2
meal 4 (pre workout)
shake
1/2 cup oats 150 5 27 2.5
1/2 cup egg whites 76.5 18 0 0
1 cup almond milk 78 1.3 11.5 3
2 scoops whey 240 40 18 2
meal 5 (post workout)
shake
same as meal 4
meal 6
same as meal 1
total cals 2760
total protein 295
total carbs 255
total fat 46
50/43/7
if my calculations are correct that puts me at a 650 calorie deficit. plus all that added cardio ( not doing any atm ) and clen. hopefully i can reach my goal in about 8 weeks or so. any advice/critique would be greatly appreciated.
thanks in advance
kronik