Hi guys, just got done a good bulking phase. But I've gained some body fat and want to shred that off and get maybe 8-10% body fat. As of now I am 13% body fat, so any help will be greatly appreciated thanks guys!
what is your current diet and macros?
below maintenance cals....
Breakfast : 3 eggs and table spoon of egg whites with a cup of oatmeal with skim milk
Mid morning snack: banana and protein shake
Lunch: chicken black beans and asparagus
Afternoon snack: PB&J sandwich
Dinner: turkey burger with lettuce on whole wheat with yams, green beans, and pinto beans.
Usually keep the same except switching some around but mostly 2-3 serving s of veggies each meal.
And what are macros? Sorry I'm kinda new to nutrition talk thanks for responding!
Macros= grams of protein, carbs, fats etc. e.i. 300g protein 100g carbs 50g fat
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Alright man thanks that was very enlightening. I'll be sure to do that.Originally Posted by rochabp
calculate your tdee, food choices are somewhat irrelevant.... basing off your listed menu the fats are low