You Guy's gave me a lot of help with my diet and I will be starting it on wednesday so I have finalised it and would like you to have a little look and tell me what you think if you are not to busy. Thanks again.
Stats- age 26
height 196cm
weight 231 lbs
bf % ?
Based on the Katch-Mcardle formula my maintenance level is 3860. I am looking to cut but still gain a little muscle. My diet for cutting will be made up of 434 g carbs,396 g protein and 60 g fat. Fat and protein numbers are just estimates. Carbs are always 45% of diet and stay constant. Carbs will be in all meals except last.
Cardio will be done am morning,mon-fri on an empty stomach flat out. Heart rate monitor will be worn for asisstance. Cardio will last 60 mins and heart rate will be in the 117-137 pulse range.
My aim is to get my bf to below 10%. Diet looks like this...
Meal 1 (pro/carb)
145g chicken breast = 47.8 pro,6.4 fat
125g oates = 87.5 carbs,16.5 pro,10 fat
Meal 2 (pro/carb)
145g chicken breast = 47.8 pro,6.4 fat
125g oates = 87.5 carbs,16.5 pro,10 fat
Meal 3 (pro/carb)
145g chicken breast = 47.8 pro,6.4 fat
125g oates = 87.5 carbs,16.5 pro,10 fat
Meal 4 (pro/carb)
60g whey = 4 carbs,48 pro,2 fat
87.5 dextrose = 87.5 carbs
Meal 5 (pro/carb)
145g chicken breast = 47.8 pro,6.4 fat
125g oates = 87.5 carbs,16.5 pro,10 fat
Meal 6 (pro)
145g chicken breast = 47.8 pro,6.4 fat
Protein 353g Carbs 447g Fat 74g. This comes to 1412 Kcals from protein,1764 from carbs and 666 from fat. Total of 3842.
So there it is Guy's,sorry for rabbiting on.
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