Diet question for 3J

[Truushot]

I am trying to get way more cut up. I bulked all winter and got to 265 but was like 18-19% BF. (All Raw BTW) Then in november I started really watching my diet and eating much better so I can start cutting. Currently I am at at about 11%-11.5%. I really want to drop another couple percent in the next few months. I would like to get to 8%-7% by middle of the summer. (Get my abs looking good)

My workout is as follows:
Everything heavy tons of volume lots of singles and doubles on compounds.

I do Cardio 5-6x per week at least 30 mins switching between stairmaster and incline brisk walk. 12 incline 2.5-3.0 MPH

I do abs every other day between crunchers and weighted robes behind the head and some leg raises ect...

Now my diet is this
breakfast is .5 cup oats, 10 eggs 2 whole 8 whites .5 apple

11 wheat thins .5 cup cottage cheese

.5 cup brown rice 8 oz lean ground beef with green beans.

protein shake (Natures research) 2 scoops with ice cold water. Can of tuna with some siracha sauce mixed in. (Makes my breath good)

.75 cup brown rice boneless skinless chx breast and enough broccoli until I am full.

workout....
Torrent 3 scoops right after I work out.

Before bed protein shake with some casine protein in it.

Tell me what I should change please. I have really hit a wall dropping some BF.

I am 6'2" tall and weight about 227 as of this morning.

all feedback is welcome so please bring it on! I need to get shredded.

 

[Welter]

He's going to want to see your macros. First glance it looks like your not eating anywhere near enough. Get your BMR/TDEE and post up your macros. Use fitday.com enter your meals and post the total calories/fat intake/carb intake and protein.I know your looking to cut but less isnt always better.

BTW check out his sticky thread. It explains the BMR/TDEE

 

[Truushot]

Ok here are my macros: (Cal,fat,prot,carbs)

Breakfast 7:30 AM
breakfast is .5 cup oats, 10 eggs 2 whole 8 whites .5 apple Cal-413/fat-13.9/prot-44.2/carbs-25.4

Snack 10:00 AM
11 wheat thins .5 cup cottage cheese 300/11.8/17.4/31.3

Lunch 12:30-1:00 PM "ish"
.5 cup brown rice 8 oz lean ground beef with green beans. 728/49.3/42/26.7

Snack 3:30 PM
protein shake (Natures research) 2 scoops with ice cold water. Can of tuna with some siracha sauce mixed in. (Makes my breath good) 411/3.2/85.5/6

Dinner/Supper 6:30 PM
.75 cup brown rice boneless skinless chx breast and enough broccoli until I am full. 612/13.1/72.6/43.3

workout....9:30 PM
Torrent 3 scoops right after I work out. 302/1.5/20/52

12:00 AM
Before bed protein shake with some casine protein in it. 240/2/48/6

This gives me a total on the day of:
3005 Calories
94.7 Fat
336 Protein
190 Carbs

My Body fat is stuck between 11 & 11.5 so I am saying that is High and using the first calculation that you gave in your sticky.

BMR=2351.15
TDEE=3644.29

My current split is:

Chest Monday- Flat Bench, Incline Barbell/Dumbell, Incline Flies, Peck Deck

Back Tuesday- Deadlift, Lat Pulldowns, Bent over t-rows, seated rows

Shoulders Wednesday- Military Press, Front Shoulder Raises, Side Lateral Raises, Shrugs

Arms Thursday- Tri-Extension v-bar, Tri-Extension Ropes, 1 arm extension, 1 arm Skull Crushers, Preacher Curl, Strict Curl, Hammer Curl

Leg Friday- Squat, Walking Lunges, Leg Sled, Single leg curls, Calf Work

Like I said before I do lots of volume. My current maxes are Bench 425 Squat 525 Pull 545

Cardio- 6x per week incline treadmill and stairmaster between 30-40 mins.

abs- every other day ropes and crunches

Supplements- Test C 500ml/wk, EQ 400ml/wk will round it out in late june with Winstrol (winny) and test though. I also take HMB, Multi Vit, Creatine, CLA, Tamoxifen (as needed), Omega 3, Taurine, and L-Carnatine. I cycle Clen 2 weeks off and 2 weeks on too sometimes.

Please keep in mind that this diet I am on for the most part is what I eat EVERYDAY. I pre-make all my meals and keep them in old lunch meat containers. My wife and I will grill 16 chicken breasts on Sunday and make 4 LB's of hamburger. I keep about 10 servings of brown rice in the fridge too.

From time to time I will eat fish instead of chicken or beef or turkey instead of the same. I avoid all simple sugars, and anything white.

I never do a cheat day really since once I start I can't stop. I do however do re-feed days where I eat tons of shit. All good but just wayyyyyy tooooo much of it.

Let me know what you think and if this will get me to 8% by the end of june.

Thank you in advance!

 

[Truushot]

Bumpy Johnson!!!

 

[3J]

soo ur 265 and 11% right now??

 

[Truushot]

bah no sorry I am 227 now. my bad! 11.37% today on BF check too