Ok.. I'm back

Quote Originally Posted by T3/T4 GSR View Post
Hey nark, thanks in advanced for al the help here! Anyway I hope I don't get lost in the sea of posts here but anyway I am running a cutting diet. Long story short...slacked off over the winter due to bad times and gained some fat and lost some musle...went from 185 to 170 . I ran a bit of a clean bulk diet and dropped some fat and held onto the 170 so as of right now I am 170 and body fat calipers show me at 14.5% BF. I would like to get to the 8-9% to get visible abs before I go back to bulking as I find I gain size better if I start from a leaner point. I am training Monday thru Friday doing a body part a day with 30-40 minutes of weights followed by 30 minutes of cardio. I am also using some superdrol I have left over here and some 3-ad I got to help me along with this since I want to gain a bit of muscle while leaning up. Here is my current diet....I started just as clean but slightly higher carbs and fat and slowly tapered it down to this.
Noted.

Summary:

Current stats: 170 lbs @ 14.5% BF (LBM = 146 lbs)
Desired stats: 9% BF (no stated weight)

Seeing that you stated no weight or time frame, imma assume you'd like a recomposition approach... as opposed to a pure cutting diet.

I know you stated 'cutting', so feel free to correct me if I'm incorrect.

I'd go with:

2640 kcals on training days
&
2040 kcals on non-training days

Quote Originally Posted by T3/T4 GSR View Post
Meal 1:
250ml of egg whites - 125 cal, 0 fat, 4 carb, 25 pro
Scoop of whey - 120 cal, 1 fat, 3 carb, 24 pro
1/2 cup of oatmeal - 150 cal, 3 fat, 27 carb, 5 pro

Meal 2:
Can of tuna - 180 cal, 1 fat, 0 carb, 33 pro
Table spoon of olive oil with ***** 3s - 120 cal, 14 fat, 0 carb, 0 pro

Meal 3:
PWO Shake
2 scoops of whey - 240 cal, 2 fat, 6 carb, 48 pro
1.5 scoop of waxy maize - 180 cal, 0 fat, 45 carb, 0 pro

Meal 4:
1/4 cup of brown rice - 170 cal, 1 fat, 35 carb, 5 pro
4oz of steak strips - 187 cals, 8 fat, 1 carb, 24 pro
Scoop of whey - 120 cal, 1 fat, 3 carb, 24 pro

Meal 5:
Can of tuna - 180 cal, 1 fat, 0 carb, 33pro
Table spoon of olive oil with ***** 3s - 120 cal 14 fat, 0 carb, 0 pro

Meal 6:
4oz ground lean turkey - 160 cal, 8 fat, 0 carb, 22 pro
Package of broccoli - 75 cal, 0 fat, 12 carb, 6 pro
Scoop of whey - 120 cal, 1 fat, 3 carb, 24 pro

Meal 7:
Fat free Cottage Cheese - 80 cal, 0 fat, 8 carb, 12 pro
Scoop of casein protien - 120 cal, 1 fat, 4 carb, 24 pro

Total:
Calories - 2447
Fat - 56
Carb - 152
Pro - 308
Solid-looking diet.

Your macros aren't the split I'd go with... and the protein isn't spread evenly tru-out the day, but it's solid all the same.

Kcals are fairly close to where I'd place you personally.

When you're leaner, I'd go with carb-cycling.

w/ regard to the diet as it is at the moment... I don't like the over-dependence on protein powder... but I do like how you've worked it into some of the meals.

I trust you're consuming the scoop of protein powder after you've chewed and swallowed the solid protein allotment of the meal at minimum.

This would support better assimilation... as mastication initiates the digestive process.

On a side note... re: lower kcals on non-training days...my suggestion would be 400 less kcals on non-training days.

Since your fat is moderate, and your carbs are in a similar vein... I'd suggest you lower protein on those non-training days...

400 kcals = 100 gr protein.

This'd lower your allotment on saturday and sunday to:

Calories - 2047
Fat - 56
Carb - 152
Pro - 208

To meet that, drop 1 scoop of whey from meals 1, 3, 4, and 6.

I'd suggest some low to moderate intensity (long-duration: 60 minutes) cardio on at least one of these two days... or some other form of 'active rest'.

-CNS