In PCT.. Dieting advice needed to lower Bf%

[biesel13]

Been lurking for some time now. In PCT from an epi/trenavar cycle and about to wrap up. Looking to lower my Bf% to around 10% hopefully.

Stats: 23 yrs old. 6' foot 190 lbs, around 15% body fat.

Diet: 5:30 am: Wtbm protein 2 scoops in water.
7:00 am: 7 egg whites with a little American cheese ( I know ) and two cups of oatmeal.
9:30 am: 0 carb 0 fat whey protein shake 1 and 1/2 scoops (50 grams protein) with hand full of almonds.
10:30am: tuna or turkey on whole wheat ( 5oz)
12:00pm: chicken or burger on whole wheat (8oz)
2:00pm: 0 carb 0 fat whey shake 1 1/2 scoops again (50 grams) and almonds
4:00pm: 0 carb 0 fat shake (50g)
And banana nut muffin per workout.
6:30pm: 0 carb 0 fat shake (50g) and 1-2 scoops of vitargo (35-70g) carbs.
7:30pm: 6 oz of chicken breast w/ broccoli
9:30pm: casein protein shake with a scoop of PB.

I know this is decently clean but can probably be adjusted a decent amount. As far as BMR I'm not sure but I drive a truck for work so I'm not especially active until I workout. Cardio is minimal ( I know ) and I do your basic 4 day split routine with all your compound workouts included in there. Any help would be great bros!

 

[TheRippedReverend]

Been lurking for some time now. In PCT from an epi/trenavar cycle and about to wrap up. Looking to lower my Bf% to around 10% hopefully.

Stats: 23 yrs old. 6' foot 190 lbs, around 15% body fat.

Diet: 5:30 am: Wtbm protein 2 scoops in water.
7:00 am: 7 egg whites with a little American cheese ( I know ) and two cups of oatmeal.
9:30 am: 0 carb 0 fat whey protein shake 1 and 1/2 scoops (50 grams protein) with hand full of almonds.
10:30am: tuna or turkey on whole wheat ( 5oz)
12:00pm: chicken or burger on whole wheat (8oz)
2:00pm: 0 carb 0 fat whey shake 1 1/2 scoops again (50 grams) and almonds
4:00pm: 0 carb 0 fat shake (50g)
And banana nut muffin per workout.
6:30pm: 0 carb 0 fat shake (50g) and 1-2 scoops of vitargo (35-70g) carbs.
7:30pm: 6 oz of chicken breast w/ broccoli
9:30pm: casein protein shake with a scoop of PB.

I know this is decently clean but can probably be adjusted a decent amount. As far as BMR I'm not sure but I drive a truck for work so I'm not especially active until I workout. Cardio is minimal ( I know ) and I do your basic 4 day split routine with all your compound workouts included in there. Any help would be great bros!

Too many protien shakes not enough meat imo

Cut bread permamently. Muffen=no
2 cups of oatmeal? Thats almost 120grams of carbs. Complex but carbs are still carbs.

Most of ur protien should be from animal way too many shakes and if your gonna do ur carbs that way Id maniulate them.

Broccoli with bloat you. You need green vegies but again Id one day have maybe one two days a week califlower is easier to dijest.

Pb should be natty

If I took carbs b4 the gym it would be bare min. Imo bc heres how it goes you burn first carbs,fat,then your fat

Cardio sounds like ur not really gonna do it. 4 days? More like 5-6 45min min. Imo its not enough. GO HARD 10min full on sprints then level 13-15 on stair master for 45-60 min.

Your 23 this will be easier for you but when your getting into 10-8-6 it can become quite a task. If you wanna be a HARD 10%! If you wanna look like a runaway model keep everything the same just up cardio.

My two scents hopefully my good bro Dylan will chime in he'll tear this apart for you

 

[biesel13]

Thanks for the input bro.. Just realized this is prob in the wrong section of the forum lol. Just to clear things up I take weight control oatmeal which I meant 2 packets which is 60g which is still a lot but better than the 120g you thought. I do train more than 4 times a week my split is just a 4 day split. So one or two days rest during the week tops with alternating days for each body parts worked. I will delete the muffin from the pre workout like you said and try to get in more rounded meals as opposed to the shakes. Hopefully Dylan could possibly throw a plan together if he has time. Also I have need2slin coming today which I'm going to start taking tomorrow. Hopefully that will help with constructing a good plan. Look to keep as much size as I can while losing some bf.