Done my hw looking to cut

[Corswayzi]

Hey guys, I'm a new member but have been checking the site for months. I've learned results are largely dictated by diet and I need some help getting what I eat in check to make the most of my efforts.

Stats: 6'0", 240lbs, bf% 20-25 (from site pics)

Goals: Get to 15% bf and keep muscle mass, eventually I'd like to get lower. I've never seen my abs except for a M1T/clen cycle at 21yo (now have learned this was a very bad idea thank god no sides or issues).

Training split: 5 lifting days/wk 20mins cardio after lifting, 1 day 45mins cardio no lifting, 1 complete off day. I'd love to try AM fasted cardio, but work schedule won't allow it I'm already up at 6am and not home from work and the gym until 8pm M-Sat.

TDEE: used calculation on site with moderate activity (office job 8am-6pm) 3500 cal/day. I've based my diet on a 500cal deficit

Diet (macros from info on site and nutritional labels on what I have)

6am:
4 xlarge eggs (scrambled, non stick spray salt and pepper only)
1/4 cup uncooked Irish oats
1/4 cup raisins
2 fish oil caps
Macros: 555cal, 26g protein, 58g carbs, 22.5g fat

9am:
3 xlarge egg whites (hard boiled)
1 apple
Macros: 135cal, 15g protein, 21g carbs, 0g fat

11am:
7oz chicken breast (marinated in mojo and baked)
6oz steamed mixed veggies
1/4 cup dry whole wheat pasta
Macros: 558cal, 68g protein, 52g carbs, 7g fat

2pm:
7oz chicken breast (marinated in mojo and baked)
6oz steamed mixed veggies
2 fish oil caps
Macros: 380cal, 60g protein, 12g carbs, 8g fat

5:30pm Pre workout:
1 scoop protein powder
1 cup cooked brown rice
1 apple
1 scoop Cellucor C4
Macros: 342cal, 28g protein, 57g carbs, 2g fat

7pm Post workout:
2 scoop protein powder
12oz Gatorade (quick carbs)
Macros: 320cal, 48g protein, 27g carbs, 2g fat

8pm post workout meal:
7oz lean beef stirfry (very light olive oil, peppers, onions, garlic)
2 cups cooked brown rice
2 fish oil caps
Macros: 706cal, 66g protein, 66g carbs, 19g fat
Bed at 11-12pm

Total Macros: 2996cal, 311g protein, 293g carbs, 60.5g fat I have a creeping doubt these macros are way off.

I'm not gonna lie, I've been using this diet for a month but have not seriously dedicated myself to it until about a week ago (too many cheat meals). Training is never an issue. I'm now trying to keep myself to one cheat meal on Fri night post workout for dinner with my girl - still keeping it healthy and as close to my macros as possible. I want to reach my goal and feel sticking to one cheat meal is attainable. So far, my weight on scale has dropped about 5lbs since starting the diet and I've noticed with changing my lifting strategy I'm building muscle mass.

With my work environment and schedule I'm limited with what I can do. My workouts are more productive at night and its a lot easier cook everything for the week on Sunday so it's ready to go.

I've tried to make this as informative as possible, so please RIP THIS APART AND HELP ME GET LEAN!!!! I lift like an animal and have never had a problem putting on size, getting lean has always been my nemesis. I'm looking forward to the feedback and posting some positive results.

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

cors welcome to the forum man! u came to the right place!

getting and staying at 15% bf should not be a difficult task for u as compared to if ur goals were say 10%bf

i have managed to cut to below 10%bf myself with the use of this forum and i started at 26.6% so i know where ur coming from.

first off i think we need to straighten out what i consider to be an error in ur calculations. the tdee formula u used is an inferior formula IMO. i can give u a better, more accurate estimation that is easier to do.

(LBM x 15)

for u at 240lbs 25%bf would look like this:

240 x .75(%LBM) = 180(lbs LBM)

180 x 15 = 2700cals (rough maintenance)

from this number (2700) u would create a deficit.

depending on ur diet and cardio and lifting to thins point will dictate how meticulous u need to be. when cutting IMO its always better to start out conservatively in the beginning which will leave u plenty of room to make changes. assuming ur diet hasnt been very good as well as ur cardio (which is why ur 25%bf) u shouldnt have to go too hard core in the beginning. u do, however, want to establish a decent deficit.

if i were u id start around 2350cals .. 50/30/20 split (pro/carbs/fat)

that would look like this:
2350cals
293g pro
176g carbs
52g fat

from here u would build ur diet hitting the macros.

CARDIO: i see ur doing 145mins cardio per week right now. this is something ur gonna have to increase over time. personally i would immediately change from 20mins PWO to 30mins PWO. i hear ya on ur fasted cardio being hard to fit into ur schedule. i usually have to be at work at 0650 and dont go to bed until 2230 but still have spent months doing fasted cardio at 0430. i dont necessarily think u will need to do this to get to 15% but if u want to go lower fasted cardio is an excellent tool. depends on the extent of ur dedication as well as the goals u have in place.

as far as ur diet being critiqued i would suggest u re-post a new diet hitting the macros i suggested and then i will critique it for u

p.s. post a pic or make an appointment at a BOD POD so we can figure out ur bf%.. u want to be thorough here.

[OdinsOtherSon]

^^ Damn!! Excellent advice! This would be a great spring board for anyone coming here to lower their BF%. Tweak the numbers based on your individual needs but here's the foundation.

[Armykid93]

Damn 405 lol nice work

[Corswayzi]

Thanks 405 for the all the detailed help and advice. The TDEE calculation you provided makes a huge difference. I took your 2350cal recommendation with a 50/30/20 split and modified the previous diet. Also, I upped daily PWO cardio to 30 mins bringing my total to 195 mins/wk. Here's the new diet, please let me know what you think:

7:30am
3 X-Large Eggs Scrambled (255cal, 21g protein, 0g carbs, 18g fat)
1/4 Cup Uncooked Irish Oats (150cal, 4g Protein, 27g carbs, 2.5g fat)
¼ Cup Raisins (130 cal, 1g protein, 31g carbs, 0g fat)
1 Apple (72cal, 0g protein, 21g carbs, 0g fat)
Macros: 607 Cal, 26g protein, 79g carbs, 20.5g fat

11am
7oz Chicken Breast (300cal, 56g protein, 0g carbs, 6g fat)
6oz (170g or x cups) Steamed Mixed Veggies (60 cal, 4g protein, 12g carbs, 0g fat)
Macros: 360Cal, 60g protein, 12g carbs, 6g fat

3pm
7oz Chicken Breast (300cal, 56g protein, 0g carbs, 6g fat)
6oz (170g or x cups) Steamed Mixed Veggies (60 cal, 4g protein, 12g carbs, 0g fat)
Macros: 360Cal, 60g protein, 12g carbs, 6g fat

6pm Pre-Workout
1.5 Scoop Protein Powder (180cal, 36g protein, 4.5g carbs, 1.5g fat)
1 Apple (72cal, 0g protein, 21g carbs, 0g fat)
1 Scoop 1MR Pre-Workout Powder
Macros: 252Cal, 36g protein, 25.5g carbs, 1.5g fat

7:45pm Post-Workout
2 Scoop Protein Powder (240cal, 48g protein, 6g carbs, 2g fat)
12oz Gatorade (for quick carbs) (80cal, 0g protein, 21g carbs, 0g fat)
Macros: 320Cal, 48g protein, 27g carbs, 2g fat

9pm Post-Workout Meal
7 oz 95% Lean Beef Stirfry (light olive oil, beef, peppers, onions, garlic) (386cal, 58g protein, 0g carbs, 16g fat)
1/2 Cup Cooked Brown Rice (75cal, 2g protein, 16.5g carbs, 0.5g fat)
Macros: 461Cal, 60g protein, 16.5g carbs, 16.5g fat
Bed 12pm

Total Macros: 2360 Cal, 290g protein, 172g carbs, 52.5g fat

I found a Bod Pod not too far from my house and will be calling to schedule a time. Looking forward to feedback and working towards 15%.

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

Thanks 405 for the all the detailed help and advice. The TDEE calculation you provided makes a huge difference. I took your 2350cal recommendation with a 50/30/20 split and modified the previous diet. Also, I upped daily PWO cardio to 30 mins bringing my total to 195 mins/wk. Here's the new diet, please let me know what you think:

7:30am
3 X-Large Eggs Scrambled (255cal, 21g protein, 0g carbs, 18g fat)
1/4 Cup Uncooked Irish Oats (150cal, 4g Protein, 27g carbs, 2.5g fat)
¼ Cup Raisins (130 cal, 1g protein, 31g carbs, 0g fat)
1 Apple (72cal, 0g protein, 21g carbs, 0g fat)
Macros: 607 Cal, 26g protein, 79g carbs, 20.5g fat

11am
7oz Chicken Breast (300cal, 56g protein, 0g carbs, 6g fat)
6oz (170g or x cups) Steamed Mixed Veggies (60 cal, 4g protein, 12g carbs, 0g fat)
Macros: 360Cal, 60g protein, 12g carbs, 6g fat

3pm
7oz Chicken Breast (300cal, 56g protein, 0g carbs, 6g fat)
6oz (170g or x cups) Steamed Mixed Veggies (60 cal, 4g protein, 12g carbs, 0g fat)
Macros: 360Cal, 60g protein, 12g carbs, 6g fat

6pm Pre-Workout
1.5 Scoop Protein Powder (180cal, 36g protein, 4.5g carbs, 1.5g fat)
1 Apple (72cal, 0g protein, 21g carbs, 0g fat)
1 Scoop 1MR Pre-Workout Powder
Macros: 252Cal, 36g protein, 25.5g carbs, 1.5g fat

7:45pm Post-Workout
2 Scoop Protein Powder (240cal, 48g protein, 6g carbs, 2g fat)
12oz Gatorade (for quick carbs) (80cal, 0g protein, 21g carbs, 0g fat)
Macros: 320Cal, 48g protein, 27g carbs, 2g fat

9pm Post-Workout Meal
7 oz 95% Lean Beef Stirfry (light olive oil, beef, peppers, onions, garlic) (386cal, 58g protein, 0g carbs, 16g fat)
1/2 Cup Cooked Brown Rice (75cal, 2g protein, 16.5g carbs, 0.5g fat)
Macros: 461Cal, 60g protein, 16.5g carbs, 16.5g fat
Bed 12pm

Total Macros: 2360 Cal, 290g protein, 172g carbs, 52.5g fat

I found a Bod Pod not too far from my house and will be calling to schedule a time. Looking forward to feedback and working towards 15%.

not bad. i used to be more anal but ur in the beginning stages and IMO with ur stats (25%bf) anything u do should get results right now. highlighted in bold are things id be ready to eliminate when results slow, as well as moving some stuff around but we can cross that bridge when we get to it!

fruit is fine IMO pre workout

the gatorade PWO would be one of the first things to go as well as the raisins.

IMO ur pre workout carbs are the most important. i havent had PWO carbs in 8 weeks and have cut to single digit bf% while maintaining LBM and gaining strength..

run this diet and lets see how u fare..

[Corswayzi]

Thanks again 405 for the great help and advice. I'll be eliminating the things you bolded as the weight comes off and I need to lower my caloric intake. Also, following your advice and moving the brown rice to pre-workout with the raisins, apples, pre-workout powder, and gatorade to get the axe over time. Quick question, right now I'm using Cellucor C4 as a pre-workout and it's nutritional value is next to nothing... why did you suggest to remove it as gains slow?

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

Thanks again 405 for the great help and advice. I'll be eliminating the things you bolded as the weight comes off and I need to lower my caloric intake. Also, following your advice and moving the brown rice to pre-workout with the raisins, apples, pre-workout powder, and gatorade to get the axe over time. Quick question, right now I'm using Cellucor C4 as a pre-workout and it's nutritional value is next to nothing... why did you suggest to remove it as gains slow?

i was highlighting it for my benefit as well as urs primarily because i dont know what it is and noticed it has 25g carbs and was curious as to what kinds of carbs they were? a lot of time powder carbs = sugar and u want to take note of all the sugar in ur diet while cutting because it should be one of the first things to be reduced/removed when ur progress slows IMO..

also dont make the assumption that when u lose fat ur also gonna need to reduce the amount of cals u take in. remember caloric requirements are independent of fat and based on LBM (which is fat free mass). it could be possible u drop body fat and gain a little LBM and could actually increase calories. this is why staying on top of ur bf% (and by default) ur LBM is so important!