So I’ve basically always been clean bulking, and for the first time ever, I’m looking to lose some body fat.
I’m 6’3, 240, 17-18% BF right now. In the next 8 weeks, I want to maintain weight and get to around 12-14% BF. I’m also running test prop and var.
My previous diet was 5500 cals/day, 50% carbs 30% protein 20% fat. Now, I’m going to drop to 3500 cals/day, 35% protein,40% carbs, 20% fat. I’ve worked out a 3 day split for my diet as to avoid getting bored with it and being more inclined to cheat.
Day 1:
BREAKFAST (also pre-workout)
1/2 cup oatmeal
1/2 cup mixed berries
1 TBSP brown sugar
5.3 ounces zero fat greek yogurt
13 oz whole milk
12 oz chocolate milk
POST WORKOUT:
Home made shake -
2 TBSP Peanut Butter
one scoop protein
10 oz whole milk
1/2 banana
1/2 cup oatmeal (ground up)
creatine
MEAL #1:
8 oz Chicken Breast
1 cup rice
veggies (I don’t count carbs from veggies)
one scoop protein
MEAL #2:
8 oz Chicken Breast
1 cup rice
veggies (I don’t count carbs from veggies)
8 oz skim milk
MEAL #3:
6 oz Turkey Breast
veggies
8 oz skim
BEFORE BED:
Casein protein
Fish oil pills
DAY 2
BREAKFAST (also pre-workout)
1/2 cup oatmeal
1/2 cup mixed berries
1 TBSP brown sugar
5.3 ounces zero fat greek yogurt
13 oz whole milk
12 oz chocolate milk
POST WORKOUT:
Home made shake -
2 TBSP Peanut Butter
one scoop protein
10 oz whole milk
1/2 banana
1/2 cup oatmeal (ground up)
creatine
MEAL #1:
10 oz Pork Loin back ribs
13 oz baked potato w/ salt and margarine
veggies
MEAL #2:
8 oz tilapia
1 cup rice
veggies
MEAL #3:
4 oz tuna
2 oz plain greek yogurt
2 slices whole grain bread
veggies
BEFORE BED:
Casein
Fish oil
DAY 3:
BREAKFAST (also pre-workout)
1/2 cup oatmeal
1/2 cup mixed berries
1 TBSP brown sugar
5.3 ounces zero fat greek yogurt
13 oz whole milk
12 oz chocolate milk
POST WORKOUT:
Home made shake -
2 TBSP Peanut Butter
one scoop protein
10 oz whole milk
1/2 banana
1/2 cup oatmeal (ground up)
creatine
MEAL #1:
8 oz Chicken Breast
13 oz Baked potato with salt and margarine
veggies
MEAL #2:
6 oz Turkey Breast
13 oz baked potato w salt and margarine
veggies
MEAL #3:
10 oz Pork Loin back ribs
veggies
BEFORE BED:
Casein
Fish oil
I’m not sure if I have enough carbs around my training window, can anyone help me here? Also,should I keep it like I have it with no carbs after meal 2, or should I split more evenly throughout the entire day?
Or should I add more carbs around training window and eat less throughout the day?
Thanks for the help guys.