need a diet plan please help

[adam12kyle12]

thanks i changed the macros for the 2whole eggs and wrote down all the info on the re-feed days and when to start i offically started the diet today but the casein wont be here for a cuple days. once i start the re feed days and after 90 days of being on this diet if i get the results that u did do i keep eating this way for years and just increase the cals if i want to bulk up? i dont cycle so im not trying to get really big just want all the definition that i can possible get.also when i get to 10% bf how much cardio a week should i do?

[mg1228]

thanks i changed the macros for the 2whole eggs and wrote down all the info on the re-feed days and when to start i offically started the diet today but the casein wont be here for a cuple days. once i start the re feed days and after 90 days of being on this diet if i get the results that u did do i keep eating this way for years and just increase the cals if i want to bulk up? i dont cycle so im not trying to get really big just want all the definition that i can possible get.also when i get to 10% bf how much cardio a week should i do?

cool, yea keep eating that way--of course i did a cheat meal once a week aswell--usually did the cheat meal on re-feed day---if u wanna bulk the diet would b similar and just go 500cals over tdee---of course when ur bulking there are a few more food choices u have---i think its important to do cardio either way because it works ur heart---but u could def cut it to twice a week or something

[adam12kyle12]

thanks when i get to ten 10% can i stay on this diet of 2300 cals a day or do i need to try to lower the cals and i will post a before and after pic after 90 days as good of shape that ur in u got those results in only 90 days? trying to lift heavier will that help me bulk up a little without increasing carbs? i workout really hard but dont have a workout partner so i can only lift so heavy i train one body part a day i do 4 different exercises for each body part and five sets for each exercise and try to do between 8 t0 15 reps per set and i train abs three days a week so do u think thats a good workout plan? i use machines and free weights and do different exercises so my body doesnt get used to the same routine but theres only so many different exercises i can do for each body part so i have started working out i have lost 30 lbs and 15%bf and am alot stronger so i think my workouts r good just havent been eating right so im not cut so let me know what u think please

[mg1228]

thanks when i get to ten 10% can i stay on this diet of 2300 cals a day or do i need to try to lower the cals and i will post a before and after pic after 90 days as good of shape that ur in u got those results in only 90 days? trying to lift heavier will that help me bulk up a little without increasing carbs? i workout really hard but dont have a workout partner so i can only lift so heavy i train one body part a day i do 4 different exercises for each body part and five sets for each exercise and try to do between 8 t0 15 reps per set and i train abs three days a week so do u think thats a good workout plan? i use machines and free weights and do different exercises so my body doesnt get used to the same routine but theres only so many different exercises i can do for each body part so i have started working out i have lost 30 lbs and 15%bf and am alot stronger so i think my workouts r good just havent been eating right so im not cut so let me know what u think please

u will know after 90 days of what ur tdee ends up being--it will adjust the longer u eat at a certain number of cals---the main thing about the workout is try and progress each week---a little more weight or an extra rep--the way i see it the only way ur muscle gets bigger is if it has to--so keep raising the workload---sounds like ur workout is good-with the progress u have made---good job

[adam12kyle12]

so in 90 days test my bf% again and if its lower do i just lower the cal intake or do i need to lower pro/fat/carbs

[mg1228]

so in 90 days test my bf% again and if its lower do i just lower the cal intake or do i need to lower pro/fat/carbs

u will know more then as far as how many cals are affecting u in which way--u can always use the tdee calculator again though and then re-adjust---if u were to lower cals--u would just do so and try and keep the same split on macros---i.e 40/40/20