here is the macros of what i eat in a typical day,

Please help me out

Thank you and here are the Macronutrients from FITDAY.

Tell me what you think

Food Name Amount -Calories,Fat (g) Carbs (g) Prot (g)
Oats, raw-346- 5.7- 60.3- 14.4
Egg, whole, raw -72 -5.0- 0.4- 6.3
Egg, white only, raw-51- 0.2- 0.7- 10.8
Bread, whole wheat -138- 1.9 -24.5 -5.7
Tuna, canned, water pack -104 -0.7 -0.0 -23.0
Cheese, cottage, lowfat-2- 1.5- 2.9- 11.0
Chicken, breast, skin not eaten-245 -5.3- 0.0- 46.1
White potato, baked-121- 0.1 -28.0 -2.5
Cabbage, green, cooked- 67 -3.8 -8.3 -1.9
Beef, top sirloin, separable lean only-354 -10.1 -0.0- 61.6
Rice, cooked -213 -1.7 -43.7 -4.2
Broccoli, cooked -54- 2.7 -7.0- 2.3
Banana, raw - 105 -0.4 -27.0 -1.3
BIOGEN 100%-536 -6.4 -5.6 -92.8
ENERGADE -120 -0.0 -35.0 -0.0
Total 2,598 CAlories
45.4 fat
243.4 Carbs
283.9 Protein

Ok, what do you want help with?

I am 32 years of age and 185cm tall with BF of 18%, i want to get my BF down to 13-15%, and also want to get my diet in check ready to do my first cycle in December.
My BMR pluss activity is roughly 3000 calories.
I train weights mon,wed,fri
and cardio tues,thurs,sat.

Am i sort of on the right track with what i have been eating? that is pretty much the same every day, might change one or to things.

Please let me know what i can do here to make it work for me.

Hey,

Im no expert but it looks good to me.

If you find you are not losing fat then start changing thing up - add more exercise or cut calories a little or both.

Hope this helps

Edit: Get rid of that Biogen sugar and contact LSJ for some real whey:)

ummm what are u weighing in at the moment, but working out your BMR just on a whim is probably alot more than that... it does seem right but if u are trying to loose weight u are supposed to be staying away from bread,white rice and unless the timing is right the banana is terrible idea....

Thanks DJ,
I have brought brown rice and whole wheat spaghetti now,
What do you think my BMR is?
Any tips here on timing etc?

Tippster wrote:

Hey,

Im no expert but it looks good to me.

If you find you are not losing fat then start changing thing up - add more exercise or cut calories a little or both.

Hope this helps

Edit: Get rid of that Biogen sugar and contact LSJ for some real whey:)

Thanks for the advise,
2 things i would like to ask, where do i contact LSJ?
And what/how would you recommend i change things up a little to loose the fat?

Thanks buddy

truckstopper wrote:

Thanks for the advise,
2 things i would like to ask, where do i contact LSJ?
And what/how would you recommend i change things up a little to loose the fat?

Thanks buddy

Do as the DJ suggested and do away with bread ect. (Dont know how much of it you chow but make it the absolute minimum) Also up your cardio a little and have a proper post work-out drink - not a Bar-One and a bit of tuna.



EMAIL ADDRESS REMOVED

Thank you LSj,

I only have 2 slices of whole wheat bread in 1 day.
I am upping the cardio, maybe even do one extra session a week, What would you recommend for a good PWO drink?

Thank you again

speak to lsj,he will sort u out with monthly supplements that u would need for 1 month for like the 1/4 of retail...

pwo would be fast acting protein and fast acting High Gi carbs.

Thanks DJ,

did you get my email's by any chance?

i will have a squizz now,just had a super busy day...