Cutting Diet

[nR_Kris]

Age 20 weight 162 lbs 5'7''
Estimate #1 based on height and weight
Your "Ponderal Index" is 12.57 which gives an estimated body fat of 22.3% (36.1 pounds of fat)
Estimate #2 based on waist size and weight
Estimated body fat of 7.9% (12.8 pounds of fat)
Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
240ml 2% Milk 137 5 3 13 0 13 10
1 y 4 Eggs 240 15 4.5 3 0 0 24
1/3 Cup Oats 110 2.5 0 19 3 0 3

Chiken 200gm 204 4.6 0 4.6 0 0 40
Bread 2 pcs 185 3.7 0.5 31.7 4 0 6.6
Fish Oil 1 cap 10 1 0 0 0 0 0
Omega 3-6-9 2 caps 20 2 0.5 0 0 0 0

60g Whey Protein Supplement (Optimum Nutrition) 220 3 1 6 0 2 46
240ml 2% Milk 137 5 3 13 0 13 10

Low Fat Cheese Cottage 1 cup 200 5 3 7 0 0 28
1 Fruit

Tuna/corn 240gm 180 2.4 0 2 0 0 48


27gm Whey Protein Supplement (WPI) 90 0 0 1 0 0 22

TOTALS 1733 49.2 15.5 100.3 7 28 237.6
PERCENT 25.55% 23.15% 54.84%


*Note: notice that i have 1 fruit with my cottage cheese; can be an apple or a bannana so add extra cals
*Mayb ill add an extra scoop of protein at 6am
*Supps taken: THermogain lets see if this shit works, fatty acids, protein

 

[nR_Kris]

*damn i forgot my goals: cutting and adding some lean mass
*cardio: mon wed friday stair master HIIT
*abs work out: mon wed friday; low mid and higher abs
tue thurs; obliques
*type of training: p/rr/s

 

[Revolution]

Alright..

Well you seem to be off to a decent start.

I recommend you check out the following link here at IM.

Guide For Cutting Diets

Also, you can start off with what your doing, but if you truly want to get to a below 10% BF, then you're going to want to eliminate any sugars from your diet, including MILK & BREAD of any type.

Talk to Jodi, Dr. Pain, and some others on this site...experts