My cutting diet

[Biker84]

27
5'10
210lbs
17% bf

Any advice you guys can give would be great. I'm looking to get to around 10-11% btw I workout 4 to 5 days a week for about hour and a half 45min weights and 45 min cardio


Breakfast 7:30

Protein Shake- 48g Pr - 6g carbs - 2g fat
Oatmeal- 3g pr - 22g carbs - 5g fat

Lunch 1pm

6oz Chicken- 45g pr - 0 carbs - 4.8g fat
Feta- 7g pr - 2g carbs - 7g fat
1c B. Rice- 12g pr - 36g carbs - 1.5 fat
1 Pear

Dinner 8pm

5oz Tilapia- 52g pr - 0 carbs - 6.2g fat
1c broccoli- 2.5g pr - 5.8g carbs - 3g fat
1.5c B. Rice- 18g pr - 54g carbs - 2.2g fat

Snack 1 & 2 -11am & 3pm (split in half)

4oz Tuna- 26g pr - 0 carbs - 4.8g fat
Feta- 7g pr - 2g carbs - 4 g fat
1c B. rice- 12g pr - 36g carbs - 1.5g fat

PWO shake. 48g pr - 4g carbs - 2g fat

Total:

2465 cals - 281g pr - 214 carbs - 72g fat

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

bmr:2077
tdee:3200

if i were u id cut at 2300...
330p/130c/51f

drop the feta and the pear

[Biker84]

Thanks bro, ill drop the pear and feta and drop some of the carbs. Any ogre advice you guys can give would be great.

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

what kind of cardio u doin? and how often and for how long?

id add eggs and whites to meal 1 instead of protein powder and move the carbs from meal 2 to pwo and add green veggies into meal 2..

[Biker84]

On lifting days I do roughly 30 min of speed walking on non-lifting days I do 45 min of sprints. So 4 times a week I so the speed walking, and the sprints 3 times a week

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

The 30 min speed walking is dun PWO?

Sprints r good.. Whats ur split?

Havn a hard time figuring out wat time u lift.. U wanna get carbs in meals 1, pre w/o, and PWO.. And thats it except if u have lowfat cottage cheese before bed(wat i do)...

Ur snack wat is it 2oz tuna and half cup brn rice?? And u have that twice at 1100 and 1500??

[Biker84]

30 min speed walking is done pwo. I usually get to the gym around 1700 to 1900, my split is chest, bi's and tri's, legs and shoulders, and back. Yes, my snacks is 2oz of tuna and half a cup of rice. Btw, the days I lift can change depending on my work schedule so that can change from day to day but I make sure have a rest day between lifts the rest days is when I doy sprints. Thanks bro!