Hello all new to these forums like to get some help on cutting diet
Stats
Age: 23
Height 5'6
Weight: 163 pounds 13% or 14% bf
BMR: 1755
TDEE: 3080
Training Consists of four days of early morning empty stomach or evening cardio 20 minutes with increased increments every week. Training Split is five days a week
Monday: Chest and 30 minutes cardio
Tuesday: Legs and 30 minutes cardio
Wensday: Back and 30 minutes cardio
Thursday: Biceps and Triceps and 30 Minutes Cardio
Friday: Shoulders and 30 minutes cardio
Saturday/Sunday 20 minutes cardio if i feel like it and rest.
Diet
Cal/Fat/Carb/Pro
10:00
1/4 cup of oatmeal - 150/3g/27g/5g
2 whole eggs - 140/8g/0g/12g
6 egg whites - 96/0/0/24g
12:00
6oz Chicken 165/3g/0/36g
3 Slices of Ezekiel Bread 240/1.5g/45g/12g
1 Cup of Veggies
1:00 Work Out
3:00 - Bring food with me to gym instead of protein shakes
1 banana 105 0/27g/1g or White bagel
6oz Chicken 165/3g/0/36g
2 Slices of Ezekiel Bread 160/1g/30g/8g
5:30
6oz Chicken 165/3g/0/36g or 2 tins of Tuna 200/3g/0/42g
1 cup veggies
1 tb Olive oil 120/12/0/0
7:30
8oz chicken 220/5g/0/48g
1oz Almonds 170/15g/5g/6g
9:30
2 whole eggs 140/8g/0/12g
6 egg whites 96/0/0/24
1 tb olive oil 120/12/0/0
Goal is to get down to 10% or less body fat was on keto for past two months with any refeeds and got to the point where i was just shot dreading everyday and everything stalled got down to 145 and went up with a mini clean bulk and wanna get down again hope you guys can help.
Stats
Age: 23
Height 5'6
Weight: 163 pounds 13% or 14% bf
BMR: 1755
TDEE: 3080
Training Consists of four days of early morning empty stomach or evening cardio 20 minutes with increased increments every week. Training Split is five days a week
Monday: Chest and 30 minutes cardio
Tuesday: Legs and 30 minutes cardio
Wensday: Back and 30 minutes cardio
Thursday: Biceps and Triceps and 30 Minutes Cardio
Friday: Shoulders and 30 minutes cardio
Saturday/Sunday 20 minutes cardio if i feel like it and rest.
Diet
Cal/Fat/Carb/Pro
10:00
1/4 cup of oatmeal - 150/3g/27g/5g
2 whole eggs - 140/8g/0g/12g
6 egg whites - 96/0/0/24g
12:00
6oz Chicken 165/3g/0/36g
3 Slices of Ezekiel Bread 240/1.5g/45g/12g
1 Cup of Veggies
1:00 Work Out
3:00 - Bring food with me to gym instead of protein shakes
1 banana 105 0/27g/1g or White bagel
6oz Chicken 165/3g/0/36g
2 Slices of Ezekiel Bread 160/1g/30g/8g
5:30
6oz Chicken 165/3g/0/36g or 2 tins of Tuna 200/3g/0/42g
1 cup veggies
1 tb Olive oil 120/12/0/0
7:30
8oz chicken 220/5g/0/48g
1oz Almonds 170/15g/5g/6g
9:30
2 whole eggs 140/8g/0/12g
6 egg whites 96/0/0/24
1 tb olive oil 120/12/0/0
Goal is to get down to 10% or less body fat was on keto for past two months with any refeeds and got to the point where i was just shot dreading everyday and everything stalled got down to 145 and went up with a mini clean bulk and wanna get down again hope you guys can help.
