avoiding this like the plague

[gymmonster]

Need to reduce that to around 15% before you begin a cycle.

Reduce your TDEE by around 500+ cals and develop an exercise plan that suits your lifestyle and you'll off to the races.

I hadnt planned on jumping into the cycle until l get this in check

[MickeyKnox]

I hadnt planned on jumping into the cycle until l get this in check

Ok. youre 210 with 25%BF.

210x25%=52.5
210-52.5=157.5 LBM

157.5X15=2362

Your TDEE = approx 2362. Subtract 500 for a deficit caloric intake = 1862.

So you need to develop an 1800-1900 cal diet to lose weight.


Here's a diet. Use it as a template and adjust it to suit your goals. At least its a start.


This is approx 1840 Cals.


Meal 1: 30g Oatmeal
1 scoop protein powder
Total: (~230/5/25/30)

Meal 2: 100g Banana
227g Fat Free Greek Yogurt
Total: (~230/0/30/20)

Meal 3: 141g Tuna(1 can)
2 slices Whole Wheat bread
10g Mayonnaise
Total: (~390/10/40/30)

Meal 4: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)

Meal 5: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)

Meal 6: 200g Apple
34g Peanut Butter
Total: (~300/20/35/10)