arnold84
New member
Stats
age- 25
height- 6' 1
weight- 217lbs
bodyfat- 16-18%
Training-
4 day split weight training
ss cardio 4x per week
HIIT 2x per week
Aim-
To get down to around 10% body fat with minimal muscle loss
Additional info-
I've previously done a cleanish bulk wiv a 300/400/100 macro split which is around 4200 cals.
My main areas that i hold fat is around my love handles and lower abs, my top abs are still visable
.
I plan to start taking carbs out of my diet slowly unitl i end up wiv a diet like the one below and introduce
ss cardio and HIIT into my routine. I will then take it from there and maybe look into carb cycling and other
methods further down the line if fatloss comes to a hault. My cals might seem to be high at first glance
but i am a builder and VERY active , i cut last time around 2800 cals with a 300/150/87 split but felt awful
and lost muscle too
.
Diet- P/C/F/CALS
6:30- wake
6:35 glass of water and 5gs of bcaa's
6:40- 35-45 mins of ss cardio staying between 115-125 bpm
7:30- oats so simple with semi skimmed milk
50g of whey 49/32/5/409
10:00- 130gs of tuna with lemon juice and pepper
tomatoes, onions, peppers
2 oat cakes 36/12/4/245
1:00- 150g of chicken
1 wholemeal pitta bread
tomatoes, onions, peppers etc 52/27/6/390
3:00- 50g of cashew nuts 10/15/21/277
5:30- 2 weetabix
50g of whey 40/50/2/408
6:30- TRAIN or HIIT (depending what day) drinking water
8:00- PWO 40g whey
40g dextrose 32/40/0/303
9:30- PPWO 160g mackeral or 130-150g of lean beef
125g cooked wholegrain rice
mixed fiberous veg 35/40/48/740
11:00- 40g of bedtime extreme shake 28/0/0/134
Total protein= 282
Total carbs= 216
Total fats = 86
Total cals = 2900 (excluding veg)
age- 25
height- 6' 1
weight- 217lbs
bodyfat- 16-18%
Training-
4 day split weight training
ss cardio 4x per week
HIIT 2x per week
Aim-
To get down to around 10% body fat with minimal muscle loss
Additional info-
I've previously done a cleanish bulk wiv a 300/400/100 macro split which is around 4200 cals.
My main areas that i hold fat is around my love handles and lower abs, my top abs are still visable
. I plan to start taking carbs out of my diet slowly unitl i end up wiv a diet like the one below and introduce
ss cardio and HIIT into my routine. I will then take it from there and maybe look into carb cycling and other
methods further down the line if fatloss comes to a hault. My cals might seem to be high at first glance
but i am a builder and VERY active , i cut last time around 2800 cals with a 300/150/87 split but felt awful
and lost muscle too
. Diet- P/C/F/CALS
6:30- wake
6:35 glass of water and 5gs of bcaa's
6:40- 35-45 mins of ss cardio staying between 115-125 bpm
7:30- oats so simple with semi skimmed milk
50g of whey 49/32/5/409
10:00- 130gs of tuna with lemon juice and pepper
tomatoes, onions, peppers
2 oat cakes 36/12/4/245
1:00- 150g of chicken
1 wholemeal pitta bread
tomatoes, onions, peppers etc 52/27/6/390
3:00- 50g of cashew nuts 10/15/21/277
5:30- 2 weetabix
50g of whey 40/50/2/408
6:30- TRAIN or HIIT (depending what day) drinking water
8:00- PWO 40g whey
40g dextrose 32/40/0/303
9:30- PPWO 160g mackeral or 130-150g of lean beef
125g cooked wholegrain rice
mixed fiberous veg 35/40/48/740
11:00- 40g of bedtime extreme shake 28/0/0/134
Total protein= 282
Total carbs= 216
Total fats = 86
Total cals = 2900 (excluding veg)