I’ve basically spent my entire life on a perma-bulk. Now I’m older (32) and I’m bigger, so I think it’s time for me to lean out. Only issue is: I’ve never eaten to lean out before (except for one crash diet for an event). I’m doing an IF-type diet, and don’t want to to get into a whole thing about timing, but I did want to check my overall intake, food choices, and macronutrient ratios.
Stats: 6’0", 220lbs, approx 15% BF, training on and off my whole life, but consistently for 6 years. My goal is to lean out a bit, but in a maintainable way.
Protein: 256g (1024 Cal)
Fat: 84g (756 cal)
CHO: 181g (724)
Top Sirloin Steak
Boneless Skinless Chicken Breast
Protein sources .75 - 1.25lb/day, depending on source
Raw Almonds 1/4 c/day
Mixed Berries (frozen)snack as desired, likely less than a cup per day.
Mixed greens (as much as I want, really. minimum one big ol salad)
Olive Oil (2 TBS/day)
Balsamic Vinegar (2 TBS/Day)
Brown Rice (2c/day)
Whey protein shakes (2/day)
Whole milk (4c/day)