Leaning and cutting out help

[farmboy_id]

With you guys knowing that. What type of a nutrition diet should i go on.
to lean out. lean up then bulk after i drop some bf%.

question 1
should i drop my cal intake to 1500 and drop my carbs to 100 and keep my protien at 250-300.

question 2
What foods everything has carbs just about. I eat lean meats already like skinless chicken, tunafish, salmon, beef steak and elk and deer, turkey burgers and i keep it a 4oz for each meal. i eat yoggert veggies and furts. no breads or whole grains bc there high in carbs. i dont drink pop or juice. no can veggies eather or furts. i eat 6 meals a day.

Im thinking to start doing is eat 3 actuall meals and have 3 protien shakes a day. is that smart. need to help thanks.

 

[GFR]

You are 210............LBM is arount 160 as you said on your other post.

I would not drop below 1900-2000 cal a day...
Protein 200-250gm
Carb: 100-200...change it up throughout the week..one day eat 100gm carbs another day 150gm and another 200gm.
Fat 50gm

 

[farmboy_id]

even though i only burn 2100 in a day

 

[GFR]

even though i only burn 2100 in a day

you burn more than that.....esp if you lift and do cardio 3-5 times a week.

 

[Tough Old Man]

Here this will lean you out. I believe you need more then the calories posted to hold LBM while cutting fat. Cardio can be a 45 min walk 4-5 days..

Meal One 7:00am​

​

​

​

12 egg whites​

​

​

1 cup of oatmeal​

​

​

4 oz chicken​

​

​

Meal two 10:00 am​

​

​

​

6oz of Chicken​

​

​

1 cup of brown rice​

​

​

1 cup of veggies​

​

​

Meal Three 1:00 pm​

​

​

​

6oz of Chicken​

​

​

6oz of Redpotatoes​

​

​

1 cup of veggies​

​

​

Meal 4--- 3:30 pm​

​

​

​

6oz of Chicken​

​

​

1 cup of brown rice​

​

​

1 cup of veggies​

​

​

Meal 5--- 6:00 pm​

​

​

​

6oz of Chicken​

​

​

1 cup of brown rice​

​

​

1 cup of veggies​

​

​

Meal 6--- 8:30pm​

​

​

​

1 scoop whey protein​

​

​

5 fish caps!!!​

​

​

about 2800 cal's​

​

​

 

[furion joe]

Here this will lean you out. I believe you need more then the calories posted to hold LBM while cutting fat. Cardio can be a 45 min walk 4-5 days..

Meal One 7:00am​

​

​

​

12 egg whites​

​

​

1 cup of oatmeal​

​

​

4 oz chicken​

​

​

Meal two 10:00 am​

​

​

​

6oz of Chicken​

​

​

1 cup of brown rice​

​

​

1 cup of veggies​

​

​

Meal Three 1:00 pm​

​

​

​

6oz of Chicken​

​

​

6oz of Redpotatoes​

​

​

1 cup of veggies​

​

​

Meal 4--- 3:30 pm​

​

​

​

6oz of Chicken​

​

​

1 cup of brown rice​

​

​

1 cup of veggies​

​

​

Meal 5--- 6:00 pm​

​

​

​

6oz of Chicken​

​

​

1 cup of brown rice​

​

​

1 cup of veggies​

​

​

Meal 6--- 8:30pm​

​

​

​

1 scoop whey protein​

​

​

5 fish caps!!!​

​

​

about 2800 cal's​

​

​

Not bad!

I'd jack up the fat (EFA's) a bit, change the protein sources (for variety), and adjust the carb selection and intake accordingly...depending on training days, non-training days, and other related factors.