[jca0306]

I want to reduce my body fat while increasing some muscle mass, before staring an eventually bulking session. I adjusted my training & Diet to what is listed below. Just want to make sure it’s correct. Looking for suggestions or critiques. My goal is to reduce body fat while increasing Lean muscle. Thank in advanced
Stats:
Age: 30
Ht: 5’8”
Wt: 205lbs.
BMR: 2040
Body fat: Not Sure, But it close to man boobies
Workout:
• Mon: 30mins Cardio /Workout Chest, Shoulder
• Tues: Workout Back, Triceps,
• Wed: 30mins Cardio/ Workout Legs, Biceps
• Thurs: rest
• Fri: 30mins Cardio, / Work out Chest Shoulders
• Sat: 30min Cardio Work Back, Triceps
• Sun: 30mins Cardio, Legs Biceps
• Mon: Rest
I do my cardio in the morning around 7am. I might increase to 45mins, but not sure. Lifting is done at night around 9pm.
Total Calories is 2185. Protein: 292 Grams, Carbs 115 Grams, Fats 42 grams
Thrusday cal Protein Carb Fat

830 3/4 cup egg whites 90 18 3 0
2 cup milk 180 18 24 0

2 scoop Amp XL 180 30 2 1


1130 4oz Sliced Turkey Breast 160 20 3 4
1 Slice Bread 90 3 19 1
muscle milk 220 21 9 11



230 1 can Tuna with Salad 175 37 0 1
1 power bar 200 14 25 6



530 8oz chicken breast 220 46 0 5
1 cup Low Fat Cottage Cheese 180 24 5 2



830 1 Muscle Milk 220 21 9 11





1130 1 cups milk 90 10 12
2 Scoop Amplify XL 180 30 4

[apsnutrition]

You could make some better food choices if it is an option. No need for the powerbar and what kind of bread are you eating? Ezekial bread is the best option.


I have found the best ratio of macronutrients to gain muscle and leaning out to be 50% protein, 20% carbs, 30% fats.

[drummaboyzl]

Originally Posted by apsnutrition

You could make some better food choices if it is an option. No need for the powerbar and what kind of bread are you eating? Ezekial bread is the best option.


I have found the best ratio of macronutrients to gain muscle and leaning out to be 50% protein, 20% carbs, 30% fats.

20/50/30 ? lol. thats quite an interesting split