New Summer Cut

[Zin]

Ok, I am starting my summer cut next week and here is a rough outline with a few questions:

Age: 21
Weight: 215
BF%: 20

Meal 1: 1 cup melons, 1 5oz lean hamburger, 3 egg whites, 1/2 cup oatmeal or cereal, 2 cups skim milk
Meal 2: 1 scoop 20g whey protein, water, possibly tuna or salmon
Meal 3: 1 cup whole grain rice, 5oz turkey or chicken, 1 cup mixed vegatables
Meal 4: 1 spinach salad, 5oz turkey or chicken or tuna, olive oil & vinagar dressing, 2 cups skim milk
Meal 5: 1 cup melons, 1 cup cottage cheese or 1/2 cup oatmeal or cereal

meals at 9am, 12pm, 3pm, 6pm, 9pm

reefeed day on sunday

20 min HIIT cardio mon-sat

Hydroxycut: 2 pills at 9, 12, 3, and 6

Questions: Is is optimal to do a refeed every 7 days for a person of my size or do I need to do one more frequently?

I realize everyone is different but if all goes well how much bf% do you think I can drop in 3 months?

Does this look good for a person of my stats? Should I add or subtract calories to this diet plan or does it look optimal.

Thanks

 

[ricky_rocket]

It looks like a good set of foods. Any idea how many calories per day that would come out to ?

 

[Zin]

actually not sure, I never calculated each individual food for calories but I assume that its enough to create a daily caloric defecit.

 

[ReelBigFish]

Yeah bro, it may be, but if it could also be too much of a deficit which will cause your body to go into starvation mode, in which it'll break down muscle and your body will hold on to ever oz. of fat.

 

[Emma-Leigh]

Age: 21
Weight: 215
BF%: 20

Meal 1: 1 cup melons, 1 5oz lean hamburger, 3 egg whites, 1/2 cup oatmeal or cereal, 2 cups skim milk
Meal 2: 1 scoop 20g whey protein, water, possibly tuna or salmon
Meal 3: 1 cup whole grain rice, 5oz turkey or chicken, 1 cup mixed vegatables
Meal 4: 1 spinach salad, 5oz turkey or chicken or tuna, olive oil & vinagar dressing, 2 cups skim milk
Meal 5: 1 cup melons, 1 cup cottage cheese or 1/2 cup oatmeal or cereal

meals at 9am, 12pm, 3pm, 6pm, 9pm

Any idea of cals?? Where is your PWO meal?

Try here:
www.nutritiondata.com
or:
www.nutridiary.com

And get a breakdown of meals/macronutrients.

reefeed day on sunday

Questions: Is is optimal to do a refeed every 7 days for a person of my size or do I need to do one more frequently?

At your BF%, unless you are really low calorie OR really low carb, then you technically don't need re-feeds.

I don't think what you posted above fits into either of those catagories.

I realize everyone is different but if all goes well how much bf% do you think I can drop in 3 months?

If you are 'refeeding' (and what are you meaning by this? Higher carb/clean day or a 'stuff yourself until you puke' day? ) frequently, not a lot.

No one can give you an accurate figure for this - it depends on your calorie deficiency, your hormonal balance, your genetics etc etc.