Well after 6 months of T-Style training I have finally come around to detailing a diet. The diet that I made is designed to help lean me out this summer with the hopes of continuing LBM and strenght gains.
Currently I am 5’8" 185 at about 13-16% BF. Short term I want to reduce my BF to <10% while retaining my LBM. After I lean out I will start a bulk cycle ala massive eating.
Here is the cutting diet; today is my third day and everything is going great! Prior to doing this I was massively under-eating at about 1500 kcal/day.
Let me know what I should add or delete from this please!
Macro breakdown:
Fats 120 g (36% total) Sat 7%, Poly 16%, Mono 10 %
Carbs 194 g (21% total) 34 g Fiber
(non-workout days carbs drop to 161 g)
Protein: 326 g (43% total)
Workout Days Total Calories 3123
Breakfast: 1 cup plain FF yogurt, 1 med. Apple, 1 scoop Grow!
Mid-morning: 7 oz chicken breast, 1 cup cauliflower, 1/2 cup walnuts
Lunch: 7 oz chicken breast, 1 cup spinach, 1 tbs olive oil, 1/4 cup flax seed
Afternoon snack: 1 cup Oatmeal.
Pre-workout: 1 scoop Grow! + 0.75 scoop Powerade
Post workout: 1 scoop Grow! + 0.75 scoop Powerade
Dinner: 1 cup cottage cheese + 1 banana
Evening Meal: 7 oz chicken, 1 cup cauliflower, 1/4 cup flax seed
Non workout days: Total calories 2897
Breakfast: 1 cup plain FF yogurt, 1 med. Apple, 1 scoop Grow!
Mid-morning: 7 oz chicken breast, 1 cup cauliflower, 1/2 cup walnuts
Lunch: 7 oz chicken breast, 1 cup spinach, 1 tbs olive oil, 1/4 cup flax seed
Afternoon snack: 1 cup Oatmeal.
Dinner: 1 cup cottage cheese + 1 banana
Evening Meal: 7 oz chicken, 1 cup cauliflower, 1/4 cup flax seed
Generally I am buring anywhere from 3800 to 4200 cal/day.
Thanks for the helpful input!
Snoop