I have decided that it is time to loose some fat around the mid section before a continue to bulk (cleanly), obviosuly maintaing the muscle i have gained i have worked out that i will need to consume 2,300 cals a day (body weight in pound x 13, plus my maintinance is around 2,600). here is the breakdown of my diet plus weight.
bf% - duno roughly around 15%
height: 5 feet 10 inches (roughly)
i decide i will use a 40/40/20 split of protein/carbs/fat
2300 x 40% = 920cals, 920/4 = 230g protein
2300 x 40% = 920cals, 920/4 = 230g carbs
2300 x 20% = 460cals, 460/9 = 51g fat
does this breakdown look fine?
also i was wondering on training days i take a post workout shake consisting off, 70g dextrose, 40g whey and 5g creatine, should i add this into fitday and include this in my daily totals?, this is about 62g carb and 32g prot.
regarding cardio should i stay in the regioun of about 60% heart rate, around 130?