Stats Height 5 foot 11, weight 180, bf around 12-15. guess. included a few pics. sorry for poor pics. also these pics are from two weeks ago in bahamas with a bit of beer bloat for sure.
Bmr= 1860.26
X1.55 moderatly active = 2883.4
X1.725 highly active= 3209.
170lbs . X1.75ish = 300 grams protein. =1200 cal from protein
250 grams carbs. =1000 cal from carbs
90 grams fat =900 cal from fat
Totals cal 3100.
%=39, 32, 29
*********this was previous diet*********
New cutting diet with added empty stomache cardio
Work a job that has very slow days and others that are very physical.
On physical days will add 1 meal of 200 cals. 50% p 50% carb
Goal. My wedding is may 22nd followed buy a honeymoon somewhere tropical. Just want to cut up but still maintain
as much muscle as possible.
Diet
early morning abs, forearms, calfs, traps followed by cardio 35-40min (alternating the body group) 5 grams bcaa
post cardio 24 grams whey two slices whole wheat bread. p-34 c-32 f-3
breakfast 1 cup eggs whites, two whole eggs, 5 fish oil p-40 c-2 f-15
lunch 2 ground turkey bbqed pattys and whole wheat bread with mustard, 5 fish oil p-50 c-44 f-13
pre work out 24 grams whey p-24 c-0 f-0
workout with 25 min cardio after work out
post work out 24 grams whey, 1 banana, 5 fish oil p-25 c-31 f-5
dinner 2 chicken breasts, brown rice, 5 fish oil p-58 c-50 f-13
45 min before bed 12 oz sirloin, spinach salad olive oil vin, 5 fish oil. p-73 c-3 f-29
total pro 304 1216 cal
total carb 187 748 cal
total fat 77 770 cal
total cal 2734 cal
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