I am currently on a diet and trying to lean up before summer. I bulked since september and gained alot of good weight but with the high calorie intake, I gained a bit of fat (nothing crazy) I'm 5'9 and I think at my highest I was 190. I am currently 175 and want to keep going until my abs are clearly visible around 8-10 % body fat.
I currently work out 6 days a week consisting of:
Monday - Chest/abs
Tuesday - Back
Wednesday - Shoulders
Thursday - Triceps/abs
Friday - Biceps
Saturday - Legs
I find by doing my weeks like this, I am obviously fully healed up the next time I go in to hit the muscle group again.
I do 40 minutes of cardio a day split up into 3 different times... 20 minutes in the morning, 10 minutes directly after my workout and then another 10 minutes before bed.
My diet consists of:
Morning - 3 packs of High Fibre Oatmeal for my main carb intake/ Multivitamin, cardio an hour after
Lunch time - 2 cooked eggs with 250 ML of milk
around 2:30PM - 10 egg whites, 250 ML of milk
4:00PM - 3 BCAA pills, and then head off to the gym for 1 hour of weight training and 10 minutes of cardio
5:15: Post workout - 2 Scoops of Mutant X Whey protein shake with 300 ML of milk (roughly 55 G's of protein in the shake including the milk)
7:30: 2 Pieces of Lean chicken breast about 40 grams of protein each with 1 1/4 cup's of broccoli and 250 ML of Milk.
10:00 PM - 10 Minutes of cardio and then shower and bed soon after.
I looked up that I need to intake 2619 calories to maintain my weight of 175 and my total calorie intake including things such as butter to help cook the food is 1910 and I burn roughly 400 calories alone just from the cardio not including my weight training. So my deficit with food alone is 709.
I am also natural, I don't feel it that important to state that but since this is steroids.com, I might as well mention it.
I also consume alot of water throughout the day to help surpress the appetite.
Any advice or critique will be greatly appreciated, Thanks in advance.