I just want to clear a few things up with you guys that i havent found using search button. Im cutting jan 1st for as long as necessary to be lean. Im doing kettlebell training twice a week and 2 days of weights (upper, lower). My lean mass is almost 180 and im currentlt about 220 @ 19-20% body fat.
I figured following anthonys advice would be key "meats nuts and vegys at every meal" but i still had some questions.
im guessing 250 grams of protien is optimal because im cutting and i want to hang on to my LBM as best as possible and possibly even get a little stronger as my fitness level rises. 250 grams of protien is 1000 calories.
fat would be around 90 grams using the .5 estimate provided by most of you on here, 90 grams of fat is 810 calories.
that leaves me with 700 or so calories to come from other sources or carbs. i obviously am cutting starchs out almost completely.
the best time to have the carbs on a cut is pre and post workout as i hear, so pre workout could be say some PB, cottege cheese/chicken, and an apple? post workout whey in water, nuts, and a banana?
hows this for a sample.
breakfast - 3 whole eggs, a glass of 1% milk
lunch - 6-8 oz chicken breast or tuna, peanuts, a vegy if i can, water
pre workout - chix/tuna/cottege, peanut butter, piece of fruit
post workout - nitrean in water, peanuts, piece of fruit
dinner - some form of meat and vegys (my mom ALWAYS cooks vegys)
pre bed - nitrean in water
i was thinking this would be pretty good to help shed the fat (1.5 lbs a week is what i want) and retain my muscle.
sorry i may know a good amount but cutting conserns me! lol