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please critique cutting diet
hi all,
firstly i am new to the board and its a styling one at that and have learnt alot from it
my stats:26yrs,11.3%bf,200lbs,10 yrs exp,10-11cycles.
i have just ended a long bulking cycle and gained 40lbsi am know cutting down for 6 weeks with the assistance of t3/clen(first 3 weeks)eca(last 3 weeks)supported by a base of 600mg test before going into pct.
i gained to much fat during the course and got to around 16%,a 2 weeks on keto and i dropped to 11.3%(mostly water i am sure as i dont believe the machines to be accurate)
well i have 4 weeks left and would really like to get below 10%,i do not want to follow keto as i really didnt enjoy it but understand the importance of lower carbs ,so here it is:
pre workout:5.30am
pure protein shake 40g protein
post workout :7.30am
40g protein(whey) 50g carbs(dextrose)
meal 1:9.00am
3 egg whole and 6 whites 36g pro 18g fat
50g oats 26g carbs 5g pro 3g fat
meal 2:12.00pm
1 can tuna 40g protein
2 x tbls olive oil 30g fat
salad
meal 3: 15.00
pure protein shake 40g pro
1 x tbls flax 15g fat
meal 4:18.00
1 x can tuna 40g pro
1 x tbls flax 15g fat
meal 5:20.00
200g chicken breast 50g pro 4g fat
steamed veges
before bed 22:00
pure protein shake 40 g pro
protein-331g-1324cal
carbs-76g-304cal(not counting vege carbs)
fats-85g-765
total calories=2393calories
my bmr is around 2900-3000cal
i train monday,tuesday,thursday,friday - weights(each bodypart being trained every 7 days-(10-12 sets big bodyparts,6-8sets smaller bodyparts)consintrating on the compound movemants that made me bigger,squats,deadlifts etc.
cardio is done at 20-30min-(monday-saterday=6 sessions)
i have to increase calories just before pct and would really like to be down to at least 10%-possible?
thanks
firstly i am new to the board and its a styling one at that and have learnt alot from it
my stats:26yrs,11.3%bf,200lbs,10 yrs exp,10-11cycles.
i have just ended a long bulking cycle and gained 40lbs
i am know cutting down for 6 weeks with the assistance of t3/clen(first 3 weeks)eca(last 3 weeks)supported by a base of 600mg test before going into pct.i gained to much fat during the course and got to around 16%,a 2 weeks on keto and i dropped to 11.3%(mostly water i am sure as i dont believe the machines to be accurate)
well i have 4 weeks left and would really like to get below 10%,i do not want to follow keto as i really didnt enjoy it but understand the importance of lower carbs ,so here it is:
pre workout:5.30am
pure protein shake 40g protein
post workout :7.30am
40g protein(whey) 50g carbs(dextrose)
meal 1:9.00am
3 egg whole and 6 whites 36g pro 18g fat
50g oats 26g carbs 5g pro 3g fat
meal 2:12.00pm
1 can tuna 40g protein
2 x tbls olive oil 30g fat
salad
meal 3: 15.00
pure protein shake 40g pro
1 x tbls flax 15g fat
meal 4:18.00
1 x can tuna 40g pro
1 x tbls flax 15g fat
meal 5:20.00
200g chicken breast 50g pro 4g fat
steamed veges
before bed 22:00
pure protein shake 40 g pro
protein-331g-1324cal
carbs-76g-304cal(not counting vege carbs)
fats-85g-765
total calories=2393calories
my bmr is around 2900-3000cal
i train monday,tuesday,thursday,friday - weights(each bodypart being trained every 7 days-(10-12 sets big bodyparts,6-8sets smaller bodyparts)consintrating on the compound movemants that made me bigger,squats,deadlifts etc.
cardio is done at 20-30min-(monday-saterday=6 sessions)
i have to increase calories just before pct and would really like to be down to at least 10%-possible?
thanks