Body fat estimate?

[go4gold]

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.

[mg1228]

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-70gwhat are u eatin here

Meal #2( About one hour after meal#1)
Egg whites, 1-½ cup oatmeal-
P-30g/ F-5g/ C-30gdo 3 whole eggs 5 whites and the oats with water--1 1/2 cups of oatmeal is 67gr carbs

Meal #3
Veggies, Tuna or Chicken-
P-30g/ F-12g/ C-5ghow much chicken 5 oz?--there is not 12gr fat in 5 oz chicken maybe 3---check ur macros

Meal #4
Protein Shake
P-35g/ F-0g/ C-0gdo 1 can of tuna with 1 tbsp natty pb

Meal #5
Veggies, Red Meat or Chicken
P-50g/ F-15g/ C-5gagain check ur macros

Meal #6 (This I take about 1.5 hours before my morning workout)
Protein Shake
P-35g/ F-0g/ C-0gmake sure this is casein protein and add 3/4 cup oats with water

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)u need to add these macros from flax and fish oil and to what meals

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.

look for the bold type above and redo ur macros and totals---ur current diet is 1200 cals back of tdee before ur workout and cardio---thats is def not good-----u need to be 500 back of tdee not 1200---thats why u have lost 20lb and u still look the same---ur still fat just weigh less(dont take that the wrong way)---use fitday.com for ur macros---redo ur diet to a deficit of 500-700 cals to ur tdee and repost it----also ur hr for cardio should be at 65% of max hr--which is prob around 125-135---dont get it up to 165, u will again b burning muscle

[go4gold]

I'm still fat, lol, I know what your saying. Well I will make some adjustments to my diet according to what you have told me, then i'll post it up on the diet section with all macros, tdd, and bmr. Thanks guys. I still think I havent lost much muscle, I have lost about 3 inches on my waist. But diet will be key and dont want to lose any muscle I have. Guess I should be eating more. I think I will still try and cut down to 145-150ish, I'll post some more pics at this weight. I think my Bodyfat should be fairly low at this weight and hopefully I'll look leaner. Just curious, Do you think I can remain close to my current weight and lose about 8% bodyfat, or is that a bit much? I'm guessing its to hard to build muscle and lose fat at the same. I'm guessing its better to seperate the the two?

[mg1228]

I'm still fat, lol, I know what your saying. Well I will make some adjustments to my diet according to what you have told me, then i'll post it up on the diet section with all macros, tdd, and bmr. Thanks guys. I still think I havent lost much muscle, I have lost about 3 inches on my waist. But diet will be key and dont want to lose any muscle I have. Guess I should be eating more. I think I will still try and cut down to 145-150ish, I'll post some more pics at this weight. I think my Bodyfat should be fairly low at this weight and hopefully I'll look leaner. Just curious, Do you think I can remain close to my current weight and lose about 8% bodyfat, or is that a bit much? I'm guessing its to hard to build muscle and lose fat at the same. I'm guessing its better to seperate the the two?

yea ur either cuttin or bulkin---but u can maintain lbm while cutting fat-----yea redo that diet and ill check ya out in the diet section