Cutting days 100%.

need your height, weight, age, and if you have gym access.

Certainly...


Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any) = 40g protein, 35g carbs, 12g fat
Meal 2 - 6 oz grilled chicken + 1 large salad + 1 tbsp olive oil + vinegar = 42g protein, 10g carbs, 12g fat
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) = 40g protein, 40g carbs, 13g fat
Meal 4 - 4 oz grilled sirloin steak (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil = 36g protein, 40g carbs, 12g fat
Meal 5 - 35g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly = 40g protein, 35g carbs, 10g fat
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste = 22g protein, 5g carbs, 6g fat


Total of 2,100-2,200 calories



Your totals are obviously going to be slightly off of the exact numbers you need, but should all bel within 5g of the targets.

This post was edited by SKCRaynor on Apr 20 2012 07:24am

You told me to do strength for 8-12 months...

I've only been on the routine for 2

Hey Raynor,

What do you think is the best body fat burning workout done on the treadmill? Is it HIIT, something with elevation possibly or jogging?
Also, what would be a way to get the absolute most out of it with the least amount of time put in? Less is more kind of thing

Thanks

hey raynor is too much greek yogurt bad? Ive been eatin about 3 a day for ez broteins

For bulking, what macros do you recommend for a 3100-3300 calories intake in a day?

I'm 14, 5'7 and 135-140lbs

hm..? 126 g fat and 190g protein? I thought 60% FAT and 40% protein?

and well, I do sports everyday, pls tell me if this is fine:

mon : cardio
tue : workout back / chest
wed: muay thai
thu: cardio
fri: workout triceps / biceps
sat: cardio + muay thai
sun: workout shoulders / back

and I am doing the keto diet atm..

do I really need that much fat / protein?;O

I am trying to lose belly fat and weight..:/
and I thought calories arent important in a keto diet, if I do not eat carbohydrates

This post was edited by SHAD0W on Apr 20 2012 02:13pm

180 5'9 16 and yes i have gym access currently but was thinking of p90x if u have any thoughts on that

That is correct