scottishmark

Meal 1 -

4 Egg whites
Cup of oats
Tbls Spn Natty PB
Banana
Milk
Whey

Meal 2 -

Tina of Tuna
Baked Potato
Cheese

Meal 3 -

Protein shake
Need a good fat source here, any suggestions?

Meal 4 -

Steak/Chicken
Potatoes/Pasta/Rice
Veg

Meal 5 -

6 Egg whites
2 Slices of toast with Natty PB

Meal 6 -

Same as Meal 1 minus the egg whites.



Macros: Protein - 287grams/1148cals
Carbs - 403grams/1468cals
Fats - 89grams/789cals

Total cals per day - 3560.

How would you manipluate the above for cutting or would you construct an entirely new diet, maybe a keto diet? The diet above is what I plan on using for bulking, but a mini cut to get to around 12%bf is in order first, I believe I'm about 15-16% just now..

__________________
"The iron never lies to you. You can walk outside and listen to all kinds of talk. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go but 200 pounds will always be 200 pounds."

Pscarb

you will have to drop a fair few calories to cut down plus add cardio into your regime 30min twice a day 5 days a week will work fine...

as for your diet this below should work fine it is based o the diet above...

Meal 1 -
6 Egg whites + 2 yolks
100g oats
Meal 2 -
2 scoops protein in water plus 2tbsp natty PB
Meal 3 -
Tuna/chicken plus 62.5g (uncooked weight) basmati rice
Meal 4 -
2 scoops protein in water plus 2tbsp natty PB
Meal 5 -
PWO - 50g carbs plus 50g protein
Meal 6 -
lean protein plus green veg and salad

hope this helps mate

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scottishmark

Does alot. I'm always worrying about the little details when making my own diet but when someone puts a diet infront of me it always seems to look better.. I'll begin this within the next week, I'll post progress pics up also.

__________________
"The iron never lies to you. You can walk outside and listen to all kinds of talk. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go but 200 pounds will always be 200 pounds."

scottishmark

The cut began today, estimated BF around 15-16%, want to get down to atleast 12%..

Diet is similar to that posted by Pscarb, first cardio session for a while today, 7am 2 mile run, hell..

__________________
"The iron never lies to you. You can walk outside and listen to all kinds of talk. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go but 200 pounds will always be 200 pounds."

offo

I've robbed the diet heeh cuz i really need to lose the flab around the ab