auto_mail8939
New member
- Awards
- 0
After a long and successful bulking period, I'm ready to start cutting for the spring. Here's my cutting plan thus far:
(Also, I used the BMR calculator from michaelandkendra.com for the caloric values)
9 am (wake up)
Protein pancakes (1/2 cup oats, 5 egg whites, ½ cup cottage cheese)
10:40 am (pwo)
Protein Shake (1/2 cup milk, 1 scoop whey, ½ cup oats)
12:00 noon
2 oz. Deli meat, 1 slice w/w bread
3 pm
1 Chicken Breast, ½ Cup rice
5 pm
1 Can Tuna, 1 slice w/w bread
7 pm
1 Chicken Breast, 1 Cup rice
9 pm
1 Protein Shake (1/2 Cup milk, 2 Scoops whey)
11 pm
1 Small apple, ½ Cup cottage cheese
TOTALS:
2145 Calories (1078, 722, 251) (53/35/12)
My goal is to get into single digit bf from my current 15% or just be able to see my abs without flexing.
This is right in my target range for calories (at 5'8" 160lbs). At this point I'm trying to figure out how to get a little more protein and a little less fat for a more even 55/35/10 split.
Also--if I wanted more carbs in my pre workout meal (when I wake up) do you have any suggestions how to do so while keeping my ratios and calories about the same?
One more note--I don't do well with milk so I keep it to a minimum. A cup a day is about all I can handle.
(Also, I used the BMR calculator from michaelandkendra.com for the caloric values)
9 am (wake up)
Protein pancakes (1/2 cup oats, 5 egg whites, ½ cup cottage cheese)
10:40 am (pwo)
Protein Shake (1/2 cup milk, 1 scoop whey, ½ cup oats)
12:00 noon
2 oz. Deli meat, 1 slice w/w bread
3 pm
1 Chicken Breast, ½ Cup rice
5 pm
1 Can Tuna, 1 slice w/w bread
7 pm
1 Chicken Breast, 1 Cup rice
9 pm
1 Protein Shake (1/2 Cup milk, 2 Scoops whey)
11 pm
1 Small apple, ½ Cup cottage cheese
TOTALS:
2145 Calories (1078, 722, 251) (53/35/12)
My goal is to get into single digit bf from my current 15% or just be able to see my abs without flexing.
This is right in my target range for calories (at 5'8" 160lbs). At this point I'm trying to figure out how to get a little more protein and a little less fat for a more even 55/35/10 split.
Also--if I wanted more carbs in my pre workout meal (when I wake up) do you have any suggestions how to do so while keeping my ratios and calories about the same?
One more note--I don't do well with milk so I keep it to a minimum. A cup a day is about all I can handle.