1. diet Helps!

Hello guys!
IIFYM I used to do the calculations.
The goal is to have an 8% BF.

my details are:
Age ': 28
Height: 165cm
Weight :68-70 kg
I do not know the actual amount of fat in the photos but what do you think?

I train 4 days a week-tone and two days of running (30 min HIT) or (40-45 min jogging).

data calculated by IIFYM are:

BMR 1682
TDEE: 2533

I always eat clean and I give myself a few cheat meal per month (2-3)
Lately I've been using this strategy:
2.5 g / kg PRO Chicken - Beef - eggs - lean fish - whey
0.8g/kg Fat Dried fruits - linseed - oil
maximum 2.5g/kg carbohydrate variables oatmeal - rye bread - rice - potatoes vegetables (lots of it)

I still have to be able to find a caloric content that does not make me feel tired sometimes I eat too few carbs and calories than my average is 1400/1600 is too low right?

I apologize for my English

2. So what diet help are you asking for?
Showing us your front side and not showing your legs, glutes, hamstrings etc wont be very helpful
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3. You are right
week in snap some photos!

I wish I could figure out how many calories you eat with the right macro

4. If Cutting Read the following:

http://www.bodyrecomposition.com/fat...ss-part-1.html
http://www.bodyrecomposition.com/fat...ss-part-2.html

http://www.bodyrecomposition.com/fat...ts-part-1.html
http://www.bodyrecomposition.com/fat...ts-part-2.html

And also my article regarding fatloss on the site:

http://www.**********************/for...Look-Your-Best

If Trying to add some size:

Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

http://www.bodyrecomposition.com/mus...mass-gain.html
http://www.bodyrecomposition.com/mus...-gains-qa.html
http://www.bodyrecomposition.com/mus...ass-gains.html
http://www.bodyrecomposition.com/mus...ass-gains.html

Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.

5. Thanks man ! great items!

I did the calculations for the diet :

if you can take a look I'd be happy .

I wanted to set a carb cycle with differences in daily intake of carbohydrates.

considering my weight: 69kg

Protein: 2.2-2.5g/kg = 150g/172g
Fat: 55.2g = 0.8/kg ( or are too many to be kept more 'lows ? )

carbohydrates:
Day 1 : 3g / / kg = 207g ( Monday - Thursday)
Day 2 : 2g/kg = 138g (Tuesday - Friday)
Day 3 : 1-1.5/kg = 69g/103.5g (Wednesday - Saturday )

Sunday : I keep a 2.5g/kg = 172.5g

training :

multifrequency ( I am very well 5 months)

A ( Monday - Friday )
Squat 4 × 6
Leg extensions 3 × 8
Flat bench 4 × 6
Crosses dumbbells 3 × 8
Barbell rowing 3 × 8
Lateral Raise 90 ° 2 × 12
Barbell Curl 3 × 10
abs .

B (Wednesday - Sunday )
Leg curl 3 × 10
Tractions 4 max.
Rower with dumbbell - Exercise Video
Row ( weight-lifting ) 3 × 8
Military Press 3 × 8
Dip 3 × 8
French press 3 × 10
abs .

Tuesday - Thursday, jogging or Hit (40 - 45mi - 30min)

Saturday rest or light jogging
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