************ Please critique my Cut Diet ************

[Ridel]

I will start cutting from friday, please critique the following diet.



The total calories will be ~2200, with 19% Fat, 57% Protein, 24% Carbs.

I made this an hour ago, and this is tapered to my requirements. Please let me know what you think.


I am running 10 week cycle of Tren ace 55mg ed(385mg/week), 30mg prop eod(105mg/week) cycle.

STATS:
196, ~15%, 5'11''. Will add clen for extra weight loss in last 6 weeks.
I am thinking about dropping bf to 10% and gain muscle my TDEE according to the TDEE calculator on IIFYM is ~3500. Is this an overkill at 2200 calories?

Please advice.

Thanks

[Ridel]

please respond.

[Ridel]

if the one above looks like an overkill i have this one.

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

ridel welcome man!

first off a better formula for calculating maintenance cals is: (LBM x 15)

for u at 196lbs 15%bf

196 x .85(%LBM) = 166.6lbs LBM

166.6 x 15 = 2499cals (rough maintenance)

the above diet at 2168cals will give u a little over 300cal deficit which IMO is a good place to start. u can run the diet just like u have it above and see how the results come. modifications can be made according to progress. looks like roughly 100g carbs are coming from "starchy" type sources and the rest is from veggies so if i were u i would have a refeed of 250g carbs every 14days to replenish muscle glycogen as well as give ur metabolism a bit of stimulus.

what kind of cardio do u plan on doing? how long/ when ? how often per week??

[Ridel]

Thanks 405,

I am planning on hitting the gym 5 times a week, cause I work graveyard shifts on Fri, Sat & Sun.

Monday - Chest/Tris (Calves) + 30 minutes slow paced cardio
Tuesday- Back/Bi's (Abs) + 30 minutes slow paced cardio
Wednesday- Shoulder/legs (Calves) + 30 minutes slow paced cardio
Thursday - Bi's and Tri's (Abs) + 30 minutes slow paced cardio
Friday- Cardio 60 minutes (and if feel any part of my body is lagging )

Would you recommend slow paced(less than 130 bpm) or HIIT/high (<150bpm).

Waiting for your reply,

Stay Big.

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

^^ i do both and recommend both. As a matter of fact i do both on the same day! I dont do HIIT though just regular intervals.

3hrs per week cArdio may have to be bumped up at some point. I dont focus too much on heartrate. 125-140 for moderate and hitting 160 during intervals

[Ridel]

^^ i do both and recommend both. As a matter of fact i do both on the same day! I dont do HIIT though just regular intervals.

3hrs per week cArdio may have to be bumped up at some point. I dont focus too much on heartrate. 125-140 for moderate and hitting 160 during intervals

Alrighty, friday I would do HIIT for 30 minutes and slow pace for 30 the first thing in the morning on empty stomach. On other days i will do 5 intervals of 1 minutes each with 30 minute cardio. Will HIIT/high bpm cause muscle loss? I am taking tren 50mg + prop 15 mg a day.

Mon-Thurday I will be working out in the evening from 7-9pm.

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

Alrighty, friday I would do HIIT for 30 minutes and slow pace for 30 the first thing in the morning on empty stomach. On other days i will do 5 intervals of 1 minutes each with 30 minute cardio. Will HIIT/high bpm cause muscle loss? I am taking tren 50mg + prop 15 mg a day.

Mon-Thurday I will be working out in the evening from 7-9pm.

regarding muscle loss let me put it to u this way: im fasting 21-24hrs EOD on TRT dose of test cyp and doing 90mins cardio all fasted EOD and have not lost any LBM and my bf% currently is under 10%.. hope this answers ur question. i think LBM loss is over rated..