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  1. #1
    Join Date
    Sep 2007
    Posts
    39

    Exclamation What is missing? CUTTING is important

    Ok here we go. I'm 25 years old been working out for 10 years. On holidays I let my self go and here in lies my current situation. I will log my journey from 240lbs down to 200lb. I have been off and on this forum for a while now reading all types of things.. and ive picked up that its a great community to ask for help or advice. Last summer I was able to cut down from 250 to 215 but still didn't fully like my results. < maybe because I was still wet < don't know what that means exactly>

    The fatter pics are of me currently the cut ones are of me last summer. just to show I do work out hard. I need help with my diet.

    Here are all the facts:
    Weight: 234.6
    Fat Mass: 27% << I have never been able to get this down below 20%
    BMI: 32.8
    Height: 6'0
    Age 25

    Hey here are some more diet facts
    RMR: 2,400
    Daily active burn: 480
    Energy amount: 3840
    BMR: 2318.3
    TDEE: 3976

    first work out is always @12:00pm and second is either @ 5:00pm or some days 10:00 pm

    My diet as of NOW what is missing?

    8:00 AM m1: 6 Large egg whites, 2tbsp flax: 21.6pro/1.2carb/0.6fat/102cal
    10:00AM m2: 8 oz of turkey: 44 pro/ 0 carb/ 22 fat/ 386 cal
    1:00 PM m3: PWO: 60 pro/ 4 carb/ 2 fat/ 280 cal
    Creatine + glutamine shake : 10pro/39carb/2fat/220cal
    3:00 PM m4 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325cal
    6:00 PM m5 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325cal
    9:00 PM m6 Protien shake Casien, 2 tbsp flax: 48pro/14carb/2fat/260cal

    Total daily 318.6protein/ 58.2 carbs/ 87.6 fat/ 2374 calories

    I also got R-ALA with biotin < when should I be taking this?

    Im already down from 241 to 231lbs over 3 weeks period, but I want to cut currently with keeping my muscle.. so Help!!
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