Help needed with my cutting diet!

[beer boy]

thanks for replying mate much appreciated, thanks for the link to your thread you seem to know your stuff, Im gonna have a good read of it now. Im only learning how calculate my macronutrients and tdee I think I have most of it covered in the answers below

Bmi – 28 is this the same as body fat%?
Cardio – Havent done cardio previously but am planning to do 20 min run on monday and weds and a half hour on the row machine on a Friday all post workout.

Weight training – Am doing an hour and 15 mins weight training everyday, Monday - Friday
Monday - chest
Tuesday - Back
Wednesday - Arms
Thursday - Shoulders
Friday - Legs

TDEE – at a ball park 2200(based it on 12 cals per pound of bodyweight because Im trying to cut would this be right?

Can you Recommend a good calorie counter to keep check on my tdee and help me measure my macronutrients for each meal?

Any idea of what to have with the 12.15 and 6pm scoops of whey?

and I go to sleep at 12am up at 7am

Thanks again!

[-KJ-]

Windex seems to have you sorted mate. In bold just a few opinions of mine. What is your goals also? How much fat do you want to drop?

thanks for replying mate much appreciated, thanks for the link to your thread you seem to know your stuff, Im gonna have a good read of it now. Im only learning how calculate my macronutrients and tdee I think I have most of it covered in the answers below

Bmi – 28 is this the same as body fat%? No not the same.
Cardio – Havent done cardio previously but am planning to do 20 min run on monday and weds and a half hour on the row machine on a Friday all post workout. I would up the run to 1/2 hour at med-high intensity if your body fat is high. And try add in more cardio. AM cardio is great even 3 days a week.

Weight training – Am doing an hour and 15 mins weight training everyday, Monday - Friday
Monday - chest
Tuesday - Back
Wednesday - Arms
Thursday - Shoulders
Friday - Legs

TDEE – at a ball park 2200(based it on 12 cals per pound of bodyweight because Im trying to cut would this be right?I would base this on LBM as fat does not require calories for energy. But up the figure to 15 I find this a good start. Once you get started you will need to change your caloric intake depending on fat loss and weight change

Can you Recommend a good calorie counter to keep check on my tdee and help me measure my macronutrients for each meal? Use livestrong to get your macros for each food item and meal. Then just add them up.

Any idea of what to have with the 12.15 and 6pm scoops of whey? You need to add in a good carb source PWO. I add oats to my shake for PWO. How much depends on your TDEE and/or caloric goals. At 6pm change to a lean whole food source and veggies. Just an idea... to much protein coming from shakes.

and I go to sleep at 12am up at 7am Try up this if possible even by 1 hour. Rest is crucial.

Thanks again!

When we get more info we can provide better critiques and answer your questions direct to suit your needs.

Good luck - KJ

[Windex]

[QUOTE=beer boy;5667027]thanks for replying mate much appreciated, thanks for the link to your thread you seem to know your stuff, Im gonna have a good read of it now. Im only learning how calculate my macronutrients and tdee I think I have most of it covered in the answers below

Bmi – 28 is this the same as body fat%?
Cardio – Havent done cardio previously but am planning to do 20 min run on monday and weds and a half hour on the row machine on a Friday all post workout.

Weight training – Am doing an hour and 15 mins weight training everyday, Monday - Friday
Monday - chest
Tuesday - Back
Wednesday - Arms
Thursday - Shoulders
Friday - Legs

TDEE – at a ball park 2200(based it on 12 cals per pound of bodyweight because Im trying to cut would this be right?

Can you Recommend a good calorie counter to keep check on my tdee and help me measure my macronutrients for each meal?

Any idea of what to have with the 12.15 and 6pm scoops of whey?

and I go to sleep at 12am up at 7am

After I finish redesigning my diet I will calculate your TDEE for you and show you an example of a clean well balanced bodybuilding diet. What do you mean by calorie counter ? I just build my diets on notepad.

Also, I assume your trying to lose weight ?

Get a pic up to determine your Bodyfat%.

[beer boy]

@KJ thanks for the advice mate! i will try to get at least 8 hours slep in a night..
i will make sure to add a good sourse off carbs to my shakes..
sorry for the noob question but does PWO mean post or pre workout??

@ windex thanks again man!
ye that would me great if you could do that for me!
and yes i am going to try and lose weight...
then i would like to try bulk with a good diet for the first time in my life..
il try put up a picture in a min

cheers!

[beer boy]

just 2 quick pics i just took, il take better full body ones tomorrow