diet help

[mickyw2345]

Current Diet

8.00 am Breakfast :

45g Oats
100 ml S/ Skimmed Milk
Multi-Vitamin
Fish Oil

294 Kcal
10.9g Protein
46g Carbs
7.2g Fat

11.30 am Pre-Workout

45 g Oats
100 ml S/skimmed Milk

294 Kcal
10.9g Protein
46g Carbs
7.2g Fat

2.30 pm Post Workout

1 banana
25g whey protein
200ml skimmed milk
Fish Oil

218 Kcal
31g Protein
29.5g Carbs
4.6g Fat

3.30 pm Post Post Workout

100g Whole-wheat Pasta
100 g Chicken Breast

416 kcal
40.4g Protein
61.9g Carbs
6.1 g Fat

5.00 pm Snack

4 Oatcakes

200 Kcal
5.2g Protein
26.7g Carbs
7.6g Fat

8.30 pm Dinner

200g Lean Steak
200g Mixed veggies
Fish Oil
Multi Vitamin

418 kcal
49.2g Protein
11.8g Carbs
19.4g Fat

10.30 pm Snack

Protein shake
200 ml skimmed milk


210 kcal
26.4g protein
7g carbs
2.7g fat


Totals

Kcal 2050
Protein 173g
Carb 248g
Fat 54.8g

this is a sample of what i eat on a day to day basis , main goal is cutting , doing 30 mins cardio heart rate at 150 - 160 before weights session 4 days per week, also do 30 mins low intensity 3 - 4 times a week in the evenings. i'm thinking about doing a clenbuterol and t3 cycle i've done clenbuterold before but steered away from t3 due to muscle wastage if i was to do a clen and t3 cycle what would you recommend to help save some muscle i was thinking about taking winstrol.

current stats

6'3"
220lbs ( 100 KG )
18% BF

 

[beaf]

That does not look very good in my humble opinion. I would up the calorie intake to at least 3000 (yes! even if your main goal is to cut). Then I would suggest that you slowly week by week decrease you kcal intake so you don´t lose more then 0.5 kg/week (maximum 1 kg/week). If you calculate your E% of your total kcal intake it looks like this:
Protein: 173 g = 692 kcal = 33 E%
Carb: 248 g = 992 kcal = 48 E%
Fat: 55 g = 495 kcal = 23 E%

In my opinion your eating to much carbs and not enough protein. If you switch the protein so that you get 48 E% of protein/day and 33 E% of carbs/day it would be much better. Get your diet in check before you even consider using t3 and clen thats my advise. good luck...

 

[zack3082]

yeah you need some work on that diet. you did good by posting your stats, how old are you.

im 22 18.6 bf% and 6'1, ive got a good bit of muscle mass on me, and im pretty much on a maintain/ clean diet. i dont want to bulk up now, im just slowly leaning out. its great, now that i finally know how my body works and what to put into it, it seems like i dont even have to workout hard anymore compared to the way i used to and the diet does the rest, its amazing.
heres my diet...

http://www.fitday.com/WebFit/PublicJournals.html?Owner=zack3082

meals are...

1-3
4 & 5
6 - 8
9 & 10
11
12 - 16
and i havent ate my last which will be 17 & 18

i was at a 60/20/20 for a while, but im trying to lower my fat and increase my protein a little bit. i like it to be at a 55/35/15 - 60/30/10 but ive got my NASM CPT test coming up monday and havent had time to really perfect it.