I’m planning on cutting soon. I figured out my daily caloric baseline is 4500 according to the Harris Benedict Formula. Since 3500 cals are in a lb, if I eat 3500 cals a day I will drop 2 lbs a week.
I'm not very creative, so I’m stealing Nulls original diet for his contest a while back. Nothing but chicken, broccoli, brown rice, and fish oil caps.
I’m planning on a 50/30/20 ratio of calories from p/c/f. This requires (approximately. I came down on the total fats a little bit)...
1750cals/430g's of protein
1050cals/260g's of carbs
540cals/60g's of fats
Here are my non-meal, if you will, meals
post workout/s (following cardio AND lifting sessions. If I don’t do both of these on a day, then I will simply cut it out of the plan for that day)
25 g’s of protein (from amino acids)
no fats and negligible amount of carbs
30g of casein in water
30 g protein/ 5g carbs/ 2g fat
This leaves me with 350g protein/255g carbs/75g fat
Carbs- 1.5 cups broccoli and 1.2 cups brown rice 4x a day will provide 36g and 220g of carbs, totaling 256g per day.
protein-the above carbs provide 28g protein (while be them incomplete). 1040g of chicken will provide the rest of the protein needs of the day.
fats- the chicken will provide 40g of fat. the carbs provide 5g of fat. This leaves about 35 g of fats left. If I take 4 1g fish oil caps with every meal (including casein before bed) I will have provided 20g of fats.
Well I have to wake up early tomorrow for AM cardio, so I will post my training split tomorrow sometime.
All help is appreciated.