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?
Why are you using a percentage scheme? Read's built cutting article. She explains that you you need 1 g/ lb LBM of protein and 0.5 g/ lb LBM of fat. On that note, UP THE FAT!!
Yes, add your PWO shake to fitday. You eat it, it counts.
You should do HIIT for cardio. It's been shown to reduce muscle loss and it takes less time to do
HIIT is awesome for cardio, and built's article is a great read. Whatever approach you take, good luck