my cutting diet info 4 3j

[CaptHowdy]

Age 23
weight 178lb
bf%9-10
bmr 1845
tdee 2895
Defecit 2300cals

macros 2256 cals 200 protien 100 carbs 40 fat




meal 1
2 whole eggs 5whites- 191cals 24p

gym

pwo

shake 195 cals 36p
2slice white bread 130 cals 21 carbs
tbsp jelly 50 cals 13 carbs

meal 3

6oz chx breast 165 cals 36p
1 cup brwn rice 170 cals 36 carbs

meal4

6oz lean beef 240 cals 30p
2x ezekial bread 160cals 15carbs

meal5

6oz chx breast 165 cals 36p
1 tbsp natty pb 100 cal 9f
100 cal bag almonds 9f

meal 6

two options

casien shake 195 cals 36 p
2x tbsp natty pb 200 cals 16f

or

6 oz lean beef
2x 100 cal almond bags 16f
or avacado in place of almonds


Training

weights 4x a week
cardio 5 days a week am empty gut 3o mins incline brisk walk

 

[2jz_calgary]

I thought id point out that you will need some carbs in your first meal before the gym, oats is your best bet.

 

[CaptHowdy]

o shit lol i for got to put in 1/2 cup of oats in there thanks bro

 

[2jz_calgary]

no worries and cut the white bread out and replace it with something more healthy, i know hell say that too lol

 

[Welter]

Actually pwo is the only time white bread/bagel is acceptable. Iirc, you want a simple carb pwo.

 

[3J]

it looks good buddy... just add some freakin veggies for gods sake

 

[CaptHowdy]

ill throw them in there