Time to cut!!!!!!!!!!!!!!!!

[412smb412]

hi guys this is my first time posting a thread
i just came off a surgery so iv been gettin back to wrkin out for a month now and uni is starting in a couple of days and im trying to get really cut

my stats

age : 19
height: 5" 10
weight: 165 lbs
body fat: (if som1 could give a quick guestimate that be great)
current goal: to cut to 10 % bf

all criticism is welcome i will be posting my diet
and this is my first time takin pics of myself so my bad for the sh i t quality
ill improve on that too
im uploadin pics now...

[412smb412]

[IMG][/IMG]

[CHAP]

I really cant make a good guess with the Pics. Good luck

[412smb412]

my diet also needs work so if you have anything at all to fix it plz post

meal 1 - 1/2 cup oats, 8 egg whites, 2 yolks

meal 2 - protein shake with water 1 scoop

meal 3 - chicken breast, 1 cup brocolli, 1/2 cup brown rice

meal 4 - can of tuna

pwo - protein shake, brocolli 1 cup

meal 6 - chicken breast , brocolli 1 cup

[**TOP**]

Looks pretty good,if you stay clean with that daily you should see a big difference in your body. I (and this is just my personal thought) Would add 1-2ounces of nuts to meal 4. Also i would add more to breakfast,why dont you try tuna patties... Take tunafish an eggs and oatmeal put into bowl and make enough that your macros will break into 7 patties.combine all ingredients in a bowl and pat out as patties,throw that on the skillet and cook till each side browns. Eat that for breakfast with your eggs and its an easy out the door meal. Not for everyone but it works! Also i would cut the broccoli out of the pwo shake. I always take protein,amino acids,and half and half of gatorade and water. Also what kind of protein are you taking and supplements??

[412smb412]

im taking sensation 93 by ultimate nutrition and no supplements
what supplements do u think i should take
and what about cardio?
whats ur diet like when ur cutting
and what do u have to say about cheat days

[ranging1]

vivek?

[Vitruvian-Man]

Well first off... something is wrong with your stats..

You aren't 5'10 and 165 though. That's the build of someone quite lean

you are either much shorter then stated, or much heavier. (may want to check scale)

I would guesstimate your body-fat to be around 18%.. perhaps more.

Good luck with the cutting though. Getting down to 10% will take a while, so set SHORT & LONG-TERM goals. And always keep positive.

[412smb412]

i am 5"10 and 165 lol

[FireGuy]

Well first off... something is wrong with your stats..

You aren't 5'10 and 165 though. That's the build of someone quite lean

you are either much shorter then stated, or much heavier. (may want to check scale)

I would guesstimate your body-fat to be around 18%.. perhaps more.

Good luck with the cutting though. Getting down to 10% will take a while, so set SHORT & LONG-TERM goals. And always keep positive.

It does look a bit off but I am guessing he more than likely has skinny legs which would explain things.

[xnotoriousx]

no cheat days just a cheat meal a week

[Dont wanna be old]

Looking at diet , there is a couple things you can add

Natural peanut butter
Avocados with your tuna . mushed together = awesome IMO
Hummus with your tuna or chicken . mushed together again = awesome like tuna salad
Walnuts , almonds . You can mix with oats . If you do this add a few raisins or dried apricots . I use the quick oats for less gas

The trick is to eat well for a long period and find ways to like it .
Other trick is cardio is your friend . Not fun some times . but if you have good diet . It will fall into place in time

Good luck

[Juturna]

meal 1 - 1/2 cup oats, 8 egg whites, 2 yolks

meal 2 - protein shake with water 1 scoop

meal 3 - chicken breast, 1 cup brocolli, 1/2 cup brown rice

meal 4 - can of tuna

pwo - protein shake, brocolli 1 cup

meal 6 - chicken breast , brocolli 1 cup

Please post the macros for your meals and total macros at the end.

Also please post your TDEE.