Hai there!
I am 6'2'' (189cm) and 253lbs (115kg) 20y/o. I train for a while so i am not totally fat, i think my bf is around 20%.
I planned to go with the
cut diet 3500 by scivativon, but i am not sure now. I just find out 2 cups of broccoli is 450g (i am from Europe), and i should eat 2 cup broccoli / meal on cut diet 3500, lol i cant even take so many broccoli with me to scool.
I have done 2 cutting period before, neither one was so effective. At the end of this summer i was 204lbs and my upper abs was visible, but i had a good amount of fat on me so far..
So please help me plan my next cutting.
I can afford 800g chicken breast and 200g tuna daily. Thats 250g protein plus one double shake at the morning, thats 290g protein. Is this enuff right?
08:00: 2 scoop whey
10:00: 200g chicken breast
13:00: 200g chicken breast
16:00: 200g chicken breast
19:00: 200g chicken breast
22:00: 200g tuna
What i dont really know is the ch. How much ch should i eat? How fast should i lower it? How much rice how much vegetables? Should i eat rice with every meal or with just before/after workout meal? How many oat with the firts meal?
Should i carb load? Or just later when i am on relly low carb? How to do this?
Fats? Should i eat fats with every meal to avoid insulin spike or just with the first and last meal? How many grams? I dont have fish oil, i have peanuts and olive oil. I also can make peanut butter.
Supplements:
I dont want to use ECA. I have bcaa, eas, whey, vitamins, minerals..
Any help much appreciated, thanks!
(pls measure the food in gram if you can)
