My new plan

[areichert]

Stats
Age- 24
Height- 5'11
Weight- 200
BF%- 23-25?

What I eat
Meal 1- Egg Whites, banana, cup of oats
Meal 2- Cup of oats and an fuji apple
Meal 3- Mixed veggies with lean chicken strips
Meal 4- Can of light tuna
This is not a meal, but i'm going to note it anyways- Scoop of whey protein after workout
Meal 5- Broccoli spears or spinach with grouper filets or steak strips

Figuring out my macross right now

Workout and goals
I work out 6 out of 7 days a week. I'm currently trying to get bf% down, but trying to keep my base.
I'm not new to working out, but somewhat of an amateur to weight lifting. I always played soccer from when I was a kid till my late teens. Had a chance to go to the next level after high school but made some un-mature decisions. Anyway I always been cardio fit, and not weight lifting fit. I did p90x last year and saw some decent results, but I feel off around month 3. Currently I'm using the p90x workout schedule and my own workouts at the gym. Started at 218 and I'm now down to 200. I want to get big, but be lean at the same time if that makes sense. My job hours are 6am-4 to 5:30pm, and i'm on my feet all day long.

Questions
I currently only do 1 day of cardio. With my job which like I said involves me on my feet all day, do I need to add more cardio to reach my goals?

Does my diet need work?

[areichert]

anybody?

[ppwc1985]

Post your diet in the nutrition section, IMO needs some work and yes you need to add more cardio. Need more protein.

[ppwc1985]

Figure out you tdee and eat 500 cal below to start.

[areichert]

Post your diet in the nutrition section, IMO needs some work and yes you need to add more cardio. Need more protein.

I thought this was the nutrition section?

[aussie made]

To cut weight have high protein. Around say 230g. have low carbs 100-150g and have around 50g fat. High protein will keep your gains. Do cardio 3 times a week. High intensity works best for cutting fat. Do around 15-30 depending on how u go. Work out your tdee tho then get a ratio of around 50 pro 30 carb 20% fat.

[Back In Black]

To cut weight have high protein. Around say 270g have low carbs 100-150g and have around 50g fat. High protein will keep your gains. Do cardio 3 times a week. High intensity works best for cutting fat. Do around 15-30 depending on how u go. Work out your tdee tho then get a ratio of around 50 pro 30 carb 20% fat.

His TDEE is approx 2200cals. You are suggesting he eats approx 2100cals. Why?

OP did you read the cutting 101stickie? If not, read it and repost that diet including calories and macros. I've mentioned your theoretical TDEE above, use that as a guide.

[aussie made]

I was giving a example. I didn't work out his tdee. That's his job. But for them stats it be around 230g pro then he needs to adjust carbs and fats.

[areichert]

I did a TDEE calculatter and back in black is right, it is right around 2200 hundred.

[areichert]

Actually no i'm sorry, I came up with around 3500?? Seems to high right?

[Back In Black]

Far too high, unless you are walking 50 miles a day. I'd set a diet at 2000cals to start and see how you go from there.

[areichert]

I just used a online calculator and with my stats thats what it came up with, but yeah 2000 is what i'll get it down to. You suggest adding more protein like aussie said?

[Back In Black]

I just used a online calculator and with my stats thats what it came up with, but yeah 2000 is what i'll get it down to. You suggest adding more protein like aussie said?

If you read the stickie I suggested you will see that we recommend starting with a 50/30/20 split as he says. Having said that there would be no need to go above 1.5g protein per lean lb of body weight. In your case that would be a maximum of 240g. So I would shoot for

240g protein
160g carbs
45g fat

You can always drop some carbs on non training days if you wish, maybe down to 80-100g.

I would also split this into 4 or 5 meals. I normally have 4 when cutting, it makes for larger meal sizes and a greater feeling of satiety.

[areichert]

Thanks for your help, and I ended up staying away from the ECA stack as you recommended.