current diet ( cal deficit)

[Matt0071]

5'11
195lbs

IIFYM

Bmr= 1882
Tdee= 2753

My goals are to lean down to 12% bf

My current diet looks like this

Meal 1

2 scoops iso pro, 1 cup oatmeal

Cals 540 p 60 c 60 f 2

Meal 2

150g lean ground beef, 42g pasta

Cals 470 p 30 c 32 f 22

Meal 3 pre workout

150g lean ground beef, 85g pasta

Cals 625 p 30 c 63 f 23

Meal 4 post workout

1 1/2 cans tuna, 4 slices of bread

Cals 480 p 45 c 68 f 4

Meal 5

3/4 cup egg white, 2 whole eggs, 1 scoop pro

Cals 340 p 60 f 10 c0

Total

Cals 2455
Pro 225
Carb 225
Fat 60

I have a refeed day once every 10 days

Last refeed was

225g pro
575g carb
50g fat

Should I drop the carbs down 15g per week or stick with it till I stall out or should I drop the carbs mpre to bring me more into a deficit?
Been loosing 1/2" off waist line per week, been dieting now for 3 weeks

 

[3J]

bring your carbs down 75g and up your protein 75g..

move your carbs to bfast, pre, and post workout.. plus/minus 20g deviation from that is ok.. its impossible to get exact numbers

 

[Matt0071]

Okay thanks 3j
Right now I am in a 15% deficit, so u think I will stall out remaining on this diet to get to 14 to 13% bf or les
Once I get to 13% I am coming to u bro

 

[3J]

i think you can get down to 12 fairly..

we wont know until we know unfortunately.. genetics play a role..

 

[Matt0071]

Okay thanks, with that being said dropping my carbs down 75g and upping my pro intake 75g I will make changes to my plan and post it for u to look at, my goals are to get down to 12% then I am going to hit u up forsure
Hows my refeed days look like every 10 days? To high to low?

 

[Matt0071]

5'11
195lbs

IIFYM

Bmr= 1882
Tdee= 2753

My goals are to lean down to 12% bf

My current diet looks like this

Meal 1

2 scoops iso pro, 1 cup oatmeal

Cals 540 p 60 c 60 f 2

Meal 2

150g lean ground beef, 42g pasta

Cals 470 p 30 c 32 f 22

Meal 3 pre workout

150g lean ground beef, 85g pasta

Cals 625 p 30 c 63 f 23

Meal 4 post workout

1 1/2 cans tuna, 4 slices of bread

Cals 480 p 45 c 68 f 4

Meal 5

3/4 cup egg white, 2 whole eggs, 1 scoop pro

Cals 340 p 60 f 10 c0

Total

Cals 2455
Pro 225
Carb 225
Fat 60

I have a refeed day once every 10 days

Last refeed was

225g pro
575g carb
50g fat

Should I drop the carbs down 15g per week or stick with it till I stall out or should I drop the carbs mpre to bring me more into a deficit?
Been loosing 1/2" off waist line per week, been dieting now for 3 weeks

Thinking of cancelling out the 42g pasta in meal 2, and 2 slices of bread meal 4, and adding in chicken for my protein source along with the beef in meal 2, and tuna in meal 4, also I add in greens with my meals, and twice a week I switch out one beef meal for some salmon
What do u think 3j?

 

[Mrrippedzilla]

Matt, based on my experience with you over the last few weeks, I URGE YOU to hire 3J.

You really don't have the knowledge yet to make adjustments, which means your going to end up posing questions weekly.
3J will obviously answer them, but his priority is always going to be his paying clients.

Like me, he has the knowledge & experience to help you basically cruise through your cut and (unlike me lol) his rates are extremely generous.
Hire him if your serious about this

 

[Matt0071]

Yes I am going to hire 3j, want to get down to a reasonable but stable bf, then once I hit that goal with this diet plan I am going to hit 3j up to carb cycle or whatever he chooses best suits my needs
Will this diet plan taking into consideration 3j dropping the 75g carb amd adding 75g pro will perserve muscle while cutting the fat? Shiuld be enough deficit to reach my target of 12 to 13%?

 

[3J]

Your not reducing calories. We are just tweaking macro divides. Simply put, it's carb timing

 

[Matt0071]

Okay thanks 3j, will be coming to u soon bro!, in the meantime should I decrease the cals more or stick with it until I stall? Right now I am 15% deficit, maybe after measurement on sunday i'll adjust my diet depending how much I lost on my waist line
Hows my current refeed look every 10 days?, u recommend refeed days to your clients?

 

[3J]

Okay thanks 3j, will be coming to u soon bro!, in the meantime should I decrease the cals more or stick with it until I stall? Right now I am 15% deficit, maybe after measurement on sunday i'll adjust my diet depending how much I lost on my waist line
Hows my current refeed look every 10 days?, u recommend refeed days to your clients?

i dont recommend refeeds unless your carbs are very low...

with where your carbs were you wouldn't have needed it.. at 150 yea we can do refeeds..

you can go as low as 20% in deficit.. but why??

do some cardio you lazy ass

 

[Matt0071]

i dont recommend refeeds unless your carbs are very low...

with where your carbs were you wouldn't have needed it.. at 150 yea we can do refeeds..

you can go as low as 20% in deficit.. but why??

do some cardio you lazy ass

Lol, no cardio for this guy haha