Help! Trying to lower my bf%

[Djtony2k]

Hello,

I'm 30 yrs old 5'9 214 lbs from looking at the sticky above it looks like I'm on the 25% bf right now.i would like to get down to about 15%. I just started working out again after about a year not going or watching what I eat. I read the cutting sticky and just can't come up with a meal plan. I'm also a very picky eater when it comes to vegetables. I think i might just have to man up and do it. Any comments or suggestion will be appreciated.

[baseline_9]

Hello,

I'm 30 yrs old 5'9 214 lbs from looking at the sticky above it looks like I'm on the 25% bf right now.i would like to get down to about 15%. I just started working out again after about a year not going or watching what I eat. I read the cutting sticky and just can't come up with a meal plan. I'm also a very picky eater when it comes to vegetables. I think i might just have to man up and do it. Any comments or suggestion will be appreciated.

Work out an approximation of your TDEE including your training sessions, 3x400 calorie medium intensity cardio sessions and 1 x 20 min HIIT session.... Take 500 off it and shoot for something like 1.2g/lb of LBM for protein.... 0.3-0.4g/lb of LBM for fats.... And carbs make up the rest if the cals....

Weigh yourself every day and look for a patter of roughly a 1-1.5 lb drop in weight per week.... Ignore the first 7 days of weigh ins.....


Track your macros in myfitnesspal every day....

It's not rocket science.... That's a basic plan there.... Do that for 2 weeks and see what happens

[Djtony2k]

Work out an approximation of your TDEE including your training sessions, 3x400 calorie medium intensity cardio sessions and 1 x 20 min HIIT session.... Take 500 off it and shoot for something like 1.2g/lb of LBM for protein.... 0.3-0.4g/lb of LBM for fats.... And carbs make up the rest if the cals....

Weigh yourself every day and look for a patter of roughly a 1-1.5 lb drop in weight per week.... Ignore the first 7 days of weigh ins.....


Track your macros in myfitnesspal every day....

It's not rocket science.... That's a basic plan there.... Do that for 2 weeks and see what happens

Thanks! I will do that. Any specific protein you recommend?

[warlockjmr]

Chicken/Beef/Lamb/

[Gaspaco]

Thanks! I will do that. Any specific protein you recommend?

Eggs, lean beef, chicken, fish, cottage cheese

[Djtony2k]

Chicken/Beef/Lamb/

Thank you

[Djtony2k]

Eggs, lean beef, chicken, fish, cottage cheese

Thank you

[Djtony2k]

Work out an approximation of your TDEE including your training sessions, 3x400 calorie medium intensity cardio sessions and 1 x 20 min HIIT session.... Take 500 off it and shoot for something like 1.2g/lb of LBM for protein.... 0.3-0.4g/lb of LBM for fats.... And carbs make up the rest if the cals....

Weigh yourself every day and look for a patter of roughly a 1-1.5 lb drop in weight per week.... Ignore the first 7 days of weigh ins.....


Track your macros in myfitnesspal every day....

It's not rocket science.... That's a basic plan there.... Do that for 2 weeks and see what happens

My tdee is 3287

[largerthannormal]

Hell no its not

My tdee is 3287

more like 2400

[Djtony2k]

Hell no its not



more like 2400

I got it from this site
Fitness frog . Com

[warlockjmr]

TDEE's can be way off if you ask me, best bet is LBM x 15