help cutting diet

[rooftop]

Revised
meal 1 8 egg whites
1/2 cup oatmeal
1/2 tbs olive oil

pre w whole wheat bagel 2 tbs peanut butter
6 oz chicken
post w 2 scoops protien
8 oz apple juice

meal4 6 oz chicken
2 cups broccoli

Meal5 6 oz top sirloin
meal 6 1 cups 2% cottage cheese

macros 51/28/21
292 g protien
165 g carb
42 g fat
35 yrs old
235lb
23% bf

most days slightly active
wieghts 4 days a week + 20 min cardio
1 day hr cardio

weekends dirtbike and snowmobile

goal 15% bf asap

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

alright roof. well u sure threw that diet together didnt u! LOL..

at 235lbs 23%bf u have 180.95lbs LBM

rough maintenance: LBM x 15 = 180.95 x 15 = 2714cals

to cut id start around 2300cals
50/30/20 split pro/carb/fat

287g pro
170g carbs
51g fat

post a diet with complete cals and macros. the macros provided above are funny but incorrect. (unless theyre percentages?)

i suggest u work on increasing ur cardio to 5 days per week at 45mins per day. try to get most of it done in the am fasted.

ill be looking for ur diet.

also read sticky: dieting 101: cutting if u havent already

[rooftop]

alright roof. well u sure threw that diet together didnt u! LOL..

at 235lbs 23%bf u have 180.95lbs LBM

rough maintenance: LBM x 15 = 180.95 x 15 = 2714cals

to cut id start around 2300cals
50/30/20 split pro/carb/fat

287g pro
170g carbs
51g fat

post a diet with complete cals and macros. the macros provided above are funny but incorrect. (unless theyre percentages?)

i suggest u work on increasing ur cardio to 5 days per week at 45mins per day. try to get most of it done in the am fasted.

ill be looking for ur diet.

also read sticky: dieting 101: cutting if u havent already

Lol ok so I revised it I was basically following this diet but added to it to compensate for calories burned during work outs. Yes the macros are percentages

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

Revised
meal 1 8 egg whites
1/2 cup oatmeal
1/2 tbs olive oil

pre w whole wheat bagel 2 tbs peanut butter since u said 15% asap: drop the PB
6 oz chicken
post w 2 scoops protien
8 oz apple juice id have the juice pre workout if at all.

meal4 6 oz chicken
2 cups broccoli

Meal5 6 oz top sirloin
meal 6 1 cups 2% cottage cheese add the PB back in here

macros 51/28/21
292 g protien
165 g carb
42 g fat
35 yrs old
235lb
23% bf

most days slightly active
wieghts 4 days a week + 20 min cardio
1 day hr cardio

weekends dirtbike and snowmobile

goal 15% bf asap

like i said ur gonna have to increase duration and frequency of cardio.. 45mins 5-6 days per week.. work up to it if u have to

[rooftop]

No I can totally do it it's just it's going to take a week or two just sprained my ankle pretty good on my dirt bike LOL go figure . I was thinking of doing circuit training with moderate way but not sure if that would interfere with heavyweights

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

if u have access to an elliptical and/or exercise bike i highly recommend them both. pretty much the only cardio i do is on these 2 machines.

the bike i always do intervals: 1min 80%/ 1min 50% for 30mins

at the end im drenched and its a great workout!

elliptical i do 60mins sometimes with 30mins intervals at beginning and other times all moderate HR (130-140)

let the ankle heal!

[rooftop]

Thanks bro elliptical is all I use just givin the ankle a chance before I even do elliptical. I'm at gym now I'm gonna ease into it lol. No dead lifts or squats though and those are a major part of my prof and favs o well only temp.

[rooftop]

if u have access to an elliptical and/or exercise bike i highly recommend them both. pretty much the only cardio i do is on these 2 machines.

the bike i always do intervals: 1min 80%/ 1min 50% for 30mins

at the end im drenched and its a great workout!

elliptical i do 60mins sometimes with 30mins intervals at beginning and other times all moderate HR (130-140)

let the ankle heal!

Back to gym full time as of mon. Ankle is totally good , guess time of was good hit 400 x4 squats yesterday and could have done more! Cardio 6 days a week at 45 min two of those fasted am. 4 days weights and total cal 2300 , dialed in lol.