About me:
Age: 24
Height: 5’11
Weight: 192 lbs
Bf % (estimated): 13%

Training history:
- Played college football for 5 years so 6-7 years of intense weight training
- Football is now over and ive continued do some powerlifting but have switched over to more circuit training

I’ve been able to get a “4-pack” when I eat well without cardio, but never the full set! Im currently working an office job but other than that I have a lot of time and to fill that time im going to focus on my diet and training. Any help is greatly appreciated.

BMR= 2000 Cal x 1.55 (harris benedict)= 3100 cal (this seems like a lot)
- 500cal/day for fat loss= 2600 cal/day (IS THIS CORRECT???)

If I use the ratios of 45/40/15 (p/c/f) these ratios are not set in stone, this is just what I figured after my research
P= 292 grams
C=260 grams
F= 43 grams
** Like I said my macro ratios aren’t set in stone so im open to changing them**

Meal 1- 8am
1 cup Egg White = 120 cal (28/0/0)
1 tbsp EVOO= cal 120 (0/0/14)
w/ mushrooms, onions, spinach (do I need to count any of these in my totals)
2/3 cup Oats= 240 cal (8/40/4)
Totals
Cal= 480
P=36 C=40 F= 18

Meal 2 11 am
Can of tuna (133g)= 140 cal (30/0/1.5)
1 piece of bread = 100 cal (4/17/1.5)
Low GI vegetables ** didn’t count veggies because I read in the cutting sticky that low GI veggies do not need to be counted**
Totals
Cal= 240
P=34 C=17 F=3

Meal 3 2pm
5 oz steamed chicken breast = 160 cal (33/0/1.5)
1 cup brown rice= 210 cal (10/43/2)
Totals
Cal= 380
P= 43 C= 43 F=3.5

Meal 4 5pm
Sliced Turkey (Deli meats) 110g
Low GI veggies
Totals
Cal = 120
P= 24 C=2 F=2

Pre Workout
Buzz Saw (creatine NO drink) (carbs via dextrose/malodextrin)
Totals
Cal = 100
P=7 C=14 F=0

WORKOUT

Post Workout
24g whey protein 120 cal (24/2/2.5)
50 gram carb (50% dextrose/50% malodextrin) cal=190 (0/50/0)
totals
Cal= 270
P= 24 c= 52 f= 2.5

Meal 5
6 oz Salmon 350 cal (38/0/20)
Low GI vegetables
Spinach salad
2 tblsp salad dressing 50 cal (0/4/5)
total
cal = 400
p= 38 c=4 f= 25


11 pm
- Fish Oils
- Should I add a protein shake here????


Cal= 1,990
P= 206g (42%)
C= 172 g (34%)
F= 54g (24%)

1am bed time.

THIS IS MY DIET MON-SAT, SUNDAY I WILL USE 1-2 MEALS TO DO A REFEED.

Workouts
- 6 days a week, high intensity workouts
- cardio-OPEN TO SUGGESTIONS WHEN AND WHAT KIND
- I have been doing HIIT cardio for 25 mins or would 45 mins around my target heart rate be better for burning fat?