Ok so after some great advice I've decided that cutting is right for me. I was able to find a ton of good info on the forums and have come up with the following diet for your expert review. TIA for any help!!!
Stats:
age: 35
height: 5' 10"
weight: 180
b/f%: 16%+
training length: 1 year @ home (joining gym monday)
Injuries: sub-located both shoulders several times (kayaking in my sport of choice and that means shoulder problems). My right shoulder is 100% but my left is lingering after a "pop" on a kayaking trip to Colorado in June.
Moderately Active Cutting: 2599 Calories (harris-elliot formula)
Empty Stomach Cardio in the A.M.
MEAL ONE: PRO/CARB
2/3 Cup oatmeal (dry) 300 4.2 50 5
10 egg whites 164 35 4 0
464 39.2 54 5
MEAL TWO: PRO/FAT
1 chicken breast 110 24 0 1.5
2 tbsp natural peanut butter 190 8 4 16
300 32 4 17.5
MEAL THREE: PRO/CARB (PRE-WO)
8oz of white-meat turkey breast 310 67 0 1
¼ cup brown rice (dry) 160 3 34 4
470 70 34 5
WORKOUT
PWO:
Two scoops protein mixed with water 220 46 3 3
2/3 Cup oatmeal (dry) 300 4.2 50 5
520 50.2 53 8
MEAL FOUR: PPWO
1 chicken breast 110 24 0 1.5
2/3 Cup oatmeal (dry) 300 4.2 50 5
410 28.2 50 6.5
MEAL FIVE: PRO/FAT
1 can flaked white tuna 106 24 0 0.5
1tbsp Hellmann's Light Mayonaisse 50 0 0 5
156 24 0 5.5
MEAL SIX: PRO/FAT
10 egg whites 164 35 4 0
1 Tbsp flaxseed oil 120 0 0 14
284 35 4 14
MEAL SEVEN: PRO/FAT
8oz of turkey breast 310 67 0 1
2 tbsp natural peanut butter 190 8 4 16
500 75 4 17
All meals eaten 3104 353.6 203 78.5
Missed Last Meal 2604 278.6 199 61.5
Without PWO 2584 303.4 150 70.5
if anyone is interested in the excel spreadsheet that I made to help with this
Click Here
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