Please help me out for success, I want to CUT

[BigPimpin76]

Whats up Bros!

Please help me out for success>
Training all natural,

Age: 38
Height: 5' 9"
Weight: 198lbs
Bf. currently at 18 + 19 %
Goal: 178-180lbs

198 x .8 = 158.4bs LBM.
158.4 x 15 = 2376 cals (maintenance)

my Goal is get to 12% Bf :
158.4 x 1.12 = 177.40 (my weight at 12%)

I will be working out 4 times a week performing CrossFit which is always at high intensity.

I would Like to know how many cals should I reduce to cut?

Thanks for the help!!





Here is my diet.

Take in consideration the macros posted are off, therfor I would have to adjust to fit my need!!

Meal 1: Breakfast .
• 1 cups Oatmeal in water (135g)
• 2 egg, 6 egg whites (50g/160g)


• 594 kcal / 49g(27%)/62g(53%)/16g(19%)


Meal 2:
• Chicken Breast (Grilled) (200 grams)
• 2 Tbsp Flaxseed Oil (29.5 grams)


• 490 kcal/46g(39%)/0g(0%)/32g(64%)




Meal 3:
• Chicken Breast (200g)
• Yam (100g)
• Asparagus (100g)


• 363kcal/50g(44%)/32g(51%)/3g(6%)
PM WORKOUT (Weight Training)




Meal 4: PWO
Meal 4: PWO (15 mins following workout) (3:15pm)
• Chicken Breast (200g)
• Yam (200g)
• Asparagus (100g)


• 481kcal/51g(44%)/60g(51%)/3g(6%)




Meal 5: (6:00pm)
• Chicken Breast (200g)
• Broccoli (250g)


• 322kcal/53g(69%)/17g(21%)/3g(10%)




Meal 6: 10:00pm (Bedtime)
• CytoSport Cassein Complete – 1 scoop (110 cals, 25g protein)
• 2 tbsp Flaxseed oil


• 375kcal/25g(26%)/2g(2%)/31g(72%)
TOTALS(macros):
2,616 cals / Pro- 274 grams (1,098 kcals) / Carbs- 172 grams (687 kcals) / Fat- 90 grams (793cals)

[BigPimpin76]

Bump

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[Back In Black]

I would start about 2300-2400 and see where that gets you

175-200g carbs
240g protein
70g fat

Monitor weekly and adjust (carbs) accordingly

[BigPimpin76]

I would start about 2300-2400 and see where that gets you 175-200g carbs 240g protein 70g fat Monitor weekly and adjust (carbs) accordingly

I will do so!!

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[BigPimpin76]

Other than that, how does the Diet look?
Should I give it a go or is there something I should adjust?
Thanks

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[Back In Black]

Other than that, how does the Diet look?
Should I give it a go or is there something I should adjust?
Thanks

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In terms of food choices? Personally I wouldn't bother with flaxseed oil and I'd stick to omega 3 fish oils instead. But finish your flax by all means. Other than that your food choices look good. The most important thing, however, is to hit your macro's.

[BigPimpin76]

In terms of food choices? Personally I wouldn't bother with flaxseed oil and I'd stick to omega 3 fish oils instead. But finish your flax by all means. Other than that your food choices look good. The most important thing, however, is to hit your macro's.

Thanks bro!

I also would like to know how do I swich my pre and post workout meal in the morning?

And how do I dial in my exact macros?

[Mr. Small]

Personally i would cut the oatmeal down by 50% for breakfast. Maybe swap the powder in meal 6 for cottage cheese.
Seems fine though, calorie might have to be trimmed for fat loss.

[BigPimpin76]

Personally i would cut the oatmeal down by 50% for breakfast. Maybe swap the powder in meal 6 for cottage cheese.
Seems fine though, calorie might have to be trimmed for fat loss.

Thanks for chiming in Bro!

I will drop the the powder and drop cottage cheese. The oealmeal as well!

In regards to calorie, what do you suggest It should be? And how do I mathematically calculate my cals
To be on point? Trial and error?

Thanks in advance

[Back In Black]

You already know how to calculate macro's by the look of your first post, what help do you need? Take the details from the food packets.

Cut the excess from wherever you want it really doesn't matter. Your choice of foods is fine. If you feel like you are getting too hungry drink more water and throw some more broccoli in there.

[BigPimpin76]

You already know how to calculate macro's by the look of your first post, what help do you need? Take the details from the food packets. Cut the excess from wherever you want it really doesn't matter. Your choice of foods is fine. If you feel like you are getting too hungry drink more water and throw some more broccoli in there.

Yep!! You are right!! Shall be done my Bro!!
Thanks for your help

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[Mr. Small]

Yep the oatmeal is what i would cut first if you need to trim something.
I didn't work it out on the calculator, but i would shoot for a maximum of 2200 cals or so.

myfitnesspal.com has got a great food entry calculator. Don't leave home without it. lol

[BigPimpin76]

Yep the oatmeal is what i would cut first if you need to trim something.

What should I include insted of the oatmeal? In one of these posts you mention to cut the oatmeal by 50%


I didn't work it out on the calculator, but i would shoot for a maximum of 2200 cals or so.

myfitnesspal.com has got a great food entry calculator. Don't leave home without it. lol

I was using fitday as a source , but I am going to give my fitnesspal a go.

I wont leave home with out it

[BigPimpin76]

Personally i would cut the oatmeal down by 50% for breakfast. Maybe swap the powder in meal 6 for cottage cheese.
Seems fine though, calorie might have to be trimmed for fat loss.

mR Small,

I have a question… Why do you advise to cut the oatmeal by 50 percent?

[Mr. Small]

mR Small,

I have a question… Why do you advise to cut the oatmeal by 50 percent?

Assuming that the amount of 135g is the dry weight, that is a huge amount of carb food. If it's not, then it might be fine, but you should always use the dry weights when calculating.

btw, the 50% was just an approx guess, but you need to work the cals out exactly to be accurate with dry weight of foods.

[BigPimpin76]

Assuming that the amount of 135g is the dry weight, that is a huge amount of carb food. If it's not, then it might be fine, but you should always use the dry weights when calculating. btw, the 50% was just an approx guess, but you need to work the cals out exactly to be accurate with dry weight of foods.

Yeah, I hear ya!!

What about adding some yam instead of oatmeal??
What do you think??

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