Diet Advise

[Biker84]

Currently I am trying to cut some body fat. Looking for some advise on my current diet. My goal is to get down to 13% bf. before i cycle again. Any input would be greatly appreciated. Thank you in advance.

28 years old
208 at 16.5-17% bf using caliper
My maintenance kcal are 2600 give or take a little

My workout routine:

Mon: Shoulders bi's and Tri's for one hour, 30min brisk walk
Tues: 30 - 45min jog at 5 mph, abs
Wend: Chest and Back for and hour and a half, 30min brisk walk
Thurs: 30 - 45min jog at 5mph, abs
Fri: Legs for an hour 30 min brisk walk
Sat: 45min fasted cardio
Sun: off


My Diet:

Weight Training Days

Breakfast: 730am
1 c of coffee
2 scoops of ON pro complex
1/2 c of oats (ground to a powder)

Kcal-420, Pro-66, Carbs-36, Fat-5

Snack: 10am
Half a bag of jerky

Kcal-80, Pro-15, Carbs-5, Fat-1

Lunch: 1pm
1c red potato
3.5 links of chicken sausage

Kcal-570, Pro-52, Carbs-52, Fat-16

Snack: 3pm
Half a bag of jerky

Kcal-80, Pro-15, Carbs-5, Fat-1

Post Workout: 6-7pm
2 scoops ON pro complex
1c oats powdered

Kcal-660, Pro-73, Carbs-77, Fat-13

Dinner: 9pm
8oz of tilapia
2 cups broccoli

Kcal-280, Pro-51, Carbs-12, Fat-4

Totals:
Kcal-2090, Pro-270, Carbs-187, Fat-41

Non-Training Days:
All the same minus pwo shake and substitute the potatoes for 2 cups of romaine.

Totals:

Kcals-1225, Pro-192, Carbs-59, Fat-28

I pretty much eat this way Mon-Fri, but weekends aren't much different.

[Live for the PUMP]

Not too bad. I would cut the red potato for a sweet potato. Cut the chicken sausage links for chicken. Cut out the fat for your PWO. Fat slows absorption. Also would use an isolate protein for pwo for faster absorption.

[Live for the PUMP]

PWO I believe it's more productive for the muscles and liver to get glycogen stores replaced quickly. So i don't use complex carbs or fats. Cream of rice, little fruit, BCAA, Glutamine, with a fast acting whey isolate= good to go. This is debatable and I know half the guys on here will argue for a complex carb at all times. Which has its pros too. Just giving you my opinion of post-workout recovery meal.

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

heya biker!

rite off the bat ur eating way too little cals.

208lbs at 17% bf gives u LBM:172.64lbs

a rough starting maintenance is LBM x 15 = 2580cals

for cutting u wanna create a deficit of around 500cals below this number (2080)

how long have u been eating 1200cals? thats what a girl should eat bro!

READ STICKY: DIETING 101: CUTTING

[Biker84]

heya biker!

rite off the bat ur eating way too little cals.

208lbs at 17% bf gives u LBM:172.64lbs

a rough starting maintenance is LBM x 15 = 2580cals

for cutting u wanna create a deficit of around 500cals below this number (2080)

how long have u been eating 1200cals? thats what a girl should eat bro!

READ STICKY: DIETING 101: CUTTING

Only on none training days do I eat that lite. I cut out the potato and PWO shake. But on Wieght training days I eat aroumd 2000 cals. But your rite I do feel like a girl on non training days.lol. You suggest I eat more on non training days?

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

u didnt read the sticky did u?

ur BMR = 2061cals

this is how many cals ur body burns to maintain itself at rest. ur gonna screw up ur metabolism eating like ur eating. u would already know this if u did what i suggested. im not gonna do all the work for u.

READ THE DANG STICKY MAN!

[Biker84]

u didnt read the sticky did u?

ur BMR = 2061cals

this is how many cals ur body burns to maintain itself at rest. ur gonna screw up ur metabolism eating like ur eating. u would already know this if u did what i suggested. im not gonna do all the work for u.

READ THE DANG STICKY MAN!

Haha! I swear I've read the sticky on cutting. Apparently I need to reread it though. I was trying to implement carb cycling to speed up the fat loss. Thats why I would cut out the potato and pwo shake. Do you suggest I up the carbs on non training days to get my cals around 2080 or should I just up the protein and fat to make up for the cals lost from cutting out carbs? Btw, I appreciate you taking the time out to school me. The diet side of things has always been my weakness. But, it's more then half the battle so I'm trying to get my sh#t strait.