Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[Narkissos]

ok im 20 yrs old 190 lbs. 5'9 15ish% BF trying to cut down to 10%BF or lower losing very litttle muscle

ok.

Stop fixating on 'not losing muscle'.

i work out 6 days a week and to cardio at 60-74% HR for 45-50 mins usually burn about 350 cals on the stationary bike it works for me , after weights everyday but i have me PWO shake 10 mins b4 i do the cardio

That makes zero sense.

heres my diet i finally got serious and did the Macro's i wanna get serious about this
pro/carb/fat/ Cals dunno what k calls r?
MEAL 1
1/2 cup oats 5/27/2.5/150
1 scoop of whey 23/3/2/100
1 cup egg beaters 24/4/0/120

52/34/4.5/370

MEAL 2
1 tbsp Ex Vir Olive oil 0/0/14/120
1 1/3 serv chicken 37/0/.5/160

37/0/14.5/180

MEAL 3
1 serving Broccoli 5/9/5/90
1 1/3 serv chicken 37/0/.5/160

42/9/5.5/250

MEAL 4
3 oz. tuna 39/0/0/180
1/4 oats 2.5/15/1.25/75

41.5/15/1.25/255

WORK OUT PWO shake then CARDIO

MEAL 5 the "shake" lol
1/2 cup oats 5/27/2.5/150
banana 0/17/0/67
2 scoops whey 46/6/3.5/210

51/33/6/427

MEAL 6
1 1/2 chick 42/0/1/180
tbsp Ex Vir Olive oil 0/0/14/120

42/0/15/300

Right B4 bed
Casein protein shake 23/4/1/120

daily Total pro-288/carbs-110/fats-47.5/CALS-1902

It's a decent-looking diet.

Move the pwo shake til after cardio.

Doesn't make sense refeeding beforehand.

You're about 300kcals under where i'd put you.

So... i'd suggest a re-feed once per week at least.

i think im doing it all wrong look like i need about 6 more cals should i go veggies or what i need help thanks all input is openly welcome plz forgive any spelling or grammer errors thanks, AJ

-CNS