Cutting and Toning

[MiNNiE_MOUSE]

175x37%=65
175-65=110

LBMx15=TDEE

110x15=1650

So, you require 1650 cals (approx) to maintain your current body weight, based upon your figures.

Reduce you daily cals to 1100-1200 and adjust MACROS to reflect your intended goals. Typically, a dieting macro looks like this.. 40/40/20

And a 1200 cal diet looks like this: (*Adjust and fine tune this diet to your goals and set up an exercise routine that suits your physical condition.*)

1200 Calorie Diet

Meal 1 (Upon waking)

1000mg Vitamin C
Woman's Multi Vitamin
Oats 40g (1/3 cup)
Eggs 2 whole eggs 1 egg white
24/13/54/375 Protein /Fats/Carbs/Cals

Exercise/Workout

Meal 2

Protein shake
Banana (medium size)
25/0/27/311 Protein /Fats/Carbs/Cals

Meal 3

Chicken 150g (raw)
Rice 50g (raw brown basmati)
49/8/36/332 Protein /Fats/Carbs/Cals

Meal 4

Tuna 2 x 95g cans
Salad (Mixed green salads, tablespoon of salad dressing)
30/6/12/200 Protein /Fats/Carbs/Cals

Total Macro's
152/27/129/1218
Protein /Fats/Carbs/Cals

Thanks this will help!! I just gta figure something out for Meal 4 because I do not like tuna/fish anything like that... I have another thread that says I'm a picky eater... LoL but everything else looks good and I cnt wait to get started!

[OdinsOtherSon]

Thanks this will help!! I just gta figure something out for Meal 4 because I do not like tuna/fish anything like that... I have another thread that says I'm a picky eater... LoL but everything else looks good and I cnt wait to get started!

Just plug in some more chicken or eggs. If push comes to shove, have a shake. I'm not a fan of more than a couple shakes a day. Personally, I only have one...post work out but that's just me. There are occasional times when I'll drink two when I simply can't get the chewed food in! Oh, and this is just my personal experience and practice...but I usually try to eat the same thing, every day and the variety is very limited. For me, consistence in food choices makes for more simple preparation and less likelihood of variance from your daily needs. But again, that's just my personal thing...doesn't work for everyone.

[MiNNiE_MOUSE]

Just plug in some more chicken or eggs. If push comes to shove, have a shake. I'm not a fan of more than a couple shakes a day. Personally, I only have one...post work out but that's just me. There are occasional times when I'll drink two when I simply can't get the chewed food in! Oh, and this is just my personal experience and practice...but I usually try to eat the same thing, every day and the variety is very limited. For me, consistence in food choices makes for more simple preparation and less likelihood of variance from your daily needs. But again, that's just my personal thing...doesn't work for everyone.

Sounds good!! KeepN it simple wrks for me!! LoL especially when I go back to wrk I wrk graveyard 10:30pm-7am so that'll wrk great!! LoL