bones93
New member
I have been dieting for about 6 months now. I started at 257 probably about 20% BF and am now 229 at about 12-13%. I started cardio about a month ago. 4 days a week. A few days I do 45 minutes on treadmill at 3.4 speed and 9.0 incline. Some days I will do 20 min at that speed and incline and then do intervals of 1 min walk/jog at 3.5 walk and 6.5 jog for 20 min. This has been working great so far. My main concern is preserving mass while I try to get into the 10% range.
Here are my stats..
AGE: 35
Weight: 229
Height: 6'0.
Training 4 days a week. Cardio on empty stomach and then lift at about 11:30pm
Here is a typical day
11am.....Cardio
1230....Meal 1
2 scoops Trutein whey/casien/egg blend 240 cal..48g pro/10g carb/2g fat
2/3 cup oats......................................225 cal..7g pro/40g carb/6g fat
465 cal....31/50/8
330...Meal 2
8oz chicken breast......300 cal...54g pro/0g carb/10g fat
2/3 cup brown rice......150 cal..3g pro/34g carb/1.5g fat
1 cup plain no fat greek yogurt 120cal..22g pro/9g carb/0g fat
570 cal....79/43/11.5
630..Meal 3
2 scoops Trutein....240 cal....48g pro/10g carb/2g fat
1/4 cup almonds....180 cal....7g pro/6g carb/16g fat
420 cal...31/16/16
930..Meal 4
2 Tilapia filet....220 cal...16g pro/0g carb/3g fat
1 cup broccoli...30 cal....2g pro/4g carb/0g fat
250 cal....48/4/3
1130pm Train
130am....Meal 5
16 oz Liquid egg whites...250 cal...50g pro/10g carb/0g fat
2 tbsp Natural peanut butter...190 cal..7g pro/6g carb/17g fat
340 cal.....57/16/7
Daily totals are as follows....2045 calories....294 pro/ 129 carb/ 47.5 fat
Any input or advice appreciated. Just trying to tweak some things if necessary to continue losing fat and maintaining mass.
Here are my stats..
AGE: 35
Weight: 229
Height: 6'0.
Training 4 days a week. Cardio on empty stomach and then lift at about 11:30pm
Here is a typical day
11am.....Cardio
1230....Meal 1
2 scoops Trutein whey/casien/egg blend 240 cal..48g pro/10g carb/2g fat
2/3 cup oats......................................225 cal..7g pro/40g carb/6g fat
465 cal....31/50/8
330...Meal 2
8oz chicken breast......300 cal...54g pro/0g carb/10g fat
2/3 cup brown rice......150 cal..3g pro/34g carb/1.5g fat
1 cup plain no fat greek yogurt 120cal..22g pro/9g carb/0g fat
570 cal....79/43/11.5
630..Meal 3
2 scoops Trutein....240 cal....48g pro/10g carb/2g fat
1/4 cup almonds....180 cal....7g pro/6g carb/16g fat
420 cal...31/16/16
930..Meal 4
2 Tilapia filet....220 cal...16g pro/0g carb/3g fat
1 cup broccoli...30 cal....2g pro/4g carb/0g fat
250 cal....48/4/3
1130pm Train
130am....Meal 5
16 oz Liquid egg whites...250 cal...50g pro/10g carb/0g fat
2 tbsp Natural peanut butter...190 cal..7g pro/6g carb/17g fat
340 cal.....57/16/7
Daily totals are as follows....2045 calories....294 pro/ 129 carb/ 47.5 fat
Any input or advice appreciated. Just trying to tweak some things if necessary to continue losing fat and maintaining mass.
