Any Input on 4 week diet. Thanks

[boxin23]

Hi guys, Im a long time member. I need some diet input from people that know.

I have just been coming off of 3 injuries in a row. Torn muscle then broken thumb then broken arm.
This absolutely crushed my last year of lifting. I have lost weight and put on some body fat. I have always been lean and used to compete in boxing and weightlifting.

I am 100% healed up now and am hitting the GYM again...Thank GOD.

Here are my current stats

40 yo
5-6' 163lbs (have lost 15 lbs. of muscle in last year)
22% body fat

I have always eaten pretty clean and never drink soda, fast food, etc. Here is what I am proposing for a cut for the next 4 weeks.

Meal Protein Carb Fat calories

1 Oatmeal 5 27 3 150
2 egg wh 7 1 0 32



2 banana 1 27 0 105



3 tuna 52 0 2 240
tomato 1 3 0 16



Pre WO broc. 2 6 30
beans 28 77 0 420

Post-Protein 30 5 3 160

5 rice 5 45 0 200
chicken 28 28 140
broccoli
Gr Bean 1 6 0 30



6 cottage ch 16 4 2 102




Totals 176 229 7 1625

Please keep in mind that this is about 700 under my BMR.
I basically eat about this way ALL THE TIME with occasional pizza, or whatever now and then.
I am not trying to be crazy about this. I am just wanting to cut for the next 4 weeks and then change things up and start gaining that muscle back that I am missing.

Any comments are appreciated.

Thanks a ton. Boxin

[tarmyg]

Calories seems a bit to low for me. Why do such a drastic drop in calories? Maybe up them by 200 so there is somewhere to go if it does not go as planned?

Also, thought about maybe eating like this?

Protein	159
Carb	60
Fat	109

Thanks
~T

[cj111]

You're in negative calories already, and that will dip lower when you exercise.
Id start with a 200 deficit and just adjust accordingly...
Hell, I've seen better progress as of late not even worrying about counting shit, just eat clean and train like a mofo , and adjust accordingly.
Yes I still eat bad food, if I know I'm going out for dinner, I'd eat light during the day, or just have breakfast and then fast until I eat dinner. Or slam a big workout in before you go out for a big meal.

I'd suggest some HIIT style workouts with super sets