My Name is Steve
I???m 5 '8
180 pounds
28yr old male
around 18-19%BF
I workout one body part a day(except Friday I do arms) - 5 days a week
I do 20 mins of high intensity cardio 4 days a week
I do my abs four days a week
My goal is to lose body fat ??? 10-12 lbs would be nice especially for the summer - I basically want to lose my gut and get ripped ??? gaining some lean mass wouldn???t hurt. Is this possible?
The macro breakdown is cals/ protein/ carbs/ fat
Meal 1:
(pre - wo)
Protein shake(23g)
Multi-vitamin w/water
Totals - 110/23/2/1.5
Meal 2:
(post - wo)
Protein shake (46g)
1 apple
Totals ??? 301/46/25/3
Meal 3:
(WHOLE TIN) tuna on wheat bread
Low carb yogurt
Totals ??? 470/65/40/6.5
Meal 4:
Protein shake (46g)
Totals ??? 220/46/4/3
Meal 5:
1 chicken breast with a side of broccoli rabe or spinach(sautéed in 2 cloves of garlic and 2 tbsp of olive oil)
Totals ??? 120/25/2/29
Meal 6:
.5 cup of 1% cottage cheese
Totals ??? 90/16/4/1
Total cals - 1560
Total protein - 221g
Total carbs - 79g
Total fat - 44g
This the first I broke down my diet into these categories - It looks like my calories are low I think ??? And it looks like I am getting too much protein or am I? My fats are high due to 2tbsps of olive oil. I have read a lot of threads over the past couple of weeks ??? I have learned a lot ??? but I still think I can learn a lot. I need all the advice I can get. Thanks for whoever reads this.
Any help much appreciated
I???m 5 '8
180 pounds
28yr old male
around 18-19%BF
I workout one body part a day(except Friday I do arms) - 5 days a week
I do 20 mins of high intensity cardio 4 days a week
I do my abs four days a week
My goal is to lose body fat ??? 10-12 lbs would be nice especially for the summer - I basically want to lose my gut and get ripped ??? gaining some lean mass wouldn???t hurt. Is this possible?
The macro breakdown is cals/ protein/ carbs/ fat
Meal 1:
(pre - wo)
Protein shake(23g)
Multi-vitamin w/water
Totals - 110/23/2/1.5
Meal 2:
(post - wo)
Protein shake (46g)
1 apple
Totals ??? 301/46/25/3
Meal 3:
(WHOLE TIN) tuna on wheat bread
Low carb yogurt
Totals ??? 470/65/40/6.5
Meal 4:
Protein shake (46g)
Totals ??? 220/46/4/3
Meal 5:
1 chicken breast with a side of broccoli rabe or spinach(sautéed in 2 cloves of garlic and 2 tbsp of olive oil)
Totals ??? 120/25/2/29
Meal 6:
.5 cup of 1% cottage cheese
Totals ??? 90/16/4/1
Total cals - 1560
Total protein - 221g
Total carbs - 79g
Total fat - 44g
This the first I broke down my diet into these categories - It looks like my calories are low I think ??? And it looks like I am getting too much protein or am I? My fats are high due to 2tbsps of olive oil. I have read a lot of threads over the past couple of weeks ??? I have learned a lot ??? but I still think I can learn a lot. I need all the advice I can get. Thanks for whoever reads this.
Any help much appreciated
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