Ok man, down below is pretty much what I am doing for a cutting diet. But you are right, I am learning that diet is everything, I feel this is working for me so far.
Workout in AM (after work) on somewhat empty stomach, Cardio done after weight training. I know, but working Graves makes it difficult any other way.
Meal #1(right after workout)
PWO-
P-35g/ F-0g/ C-70g
Meal #2( About one hour after meal#1)
Egg whites, 1-½ cup oatmeal-
P-30g/ F-5g/ C-30g
Meal #3
Veggies, Tuna or Chicken-
P-30g/ F-12g/ C-5g
Meal #4
Protein Shake
P-35g/ F-0g/ C-0g
Meal #5
Veggies, Red Meat or Chicken
P-50g/ F-15g/ C-5g
Meal #6 (This I take about 1.5 hours before my morning workout)
Protein Shake
P-35g/ F-0g/ C-0g
P-215g= 860
F-32g= 288
C-110g= 440
___________
total= 1588 cals
About 1750/day total with snacks
New BMR is about 1750 cals/day
TDEE-2750cals
Almonds for snacks
ALA with carb meals, glutimine, Flaxseed oil along with fish oil capsules, I even take Niacin twice daily, caffiene pills before workouts( best thing I ever done for energy boost)
Cardio at 45min a day, 4 days a week for now, but increase a day with each new month. Maintain HR 135-165. Lifting is routined to maintain strength with minimal muscle loss.
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