Originally Posted by
AFGym7
hey, i had orginally posted my diet on here and now I have a few more questions..I'm 5' 8" 185 lbs, about 17% bodyfat and I really want to lean out this summer before i start bulking in the winter.. so far this has been my diet and routine, but I was wondering if my calories are too low/high that I will either..
a) start losing a lot of muscle or
b) not lose fat optimally
Morning Cardio on empty stomach at 65% heart rate (35-40 mins)
Meal 1: 10 egg whites, and 1/2 cup of oats
Meal 2: Whey protein shake (40g), 2 tbsp of almond butter
Workout (been tryin out normal rep ranges of 8-12 on most sets)
Post Workout Shake: 35 g of isopure, 70 g of (dextrose/malto mix)
Post workout Meal: 5 oz of tilapia, 1/2 cup of brown rice
Meal 5: Lean source of protein (meat) and veggies, 1 tbsp of flax oil
Meal before sleep: Cup of low fat cottage cheese and serving of almonds
205 g of protein, 150 g of carbs, and 50 g of fats
which is about 1900 calories..
and on non-workout days I only have carbs in the a.m. and prot/fat meals the rest of the day
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