This is my first post so I'll try keep it clean and simple.
Hieght: 5ft 9inches.
Body type: Mesomorph.
Estimated bodyfat: 9-12% (top four abs visible).
Sustain rate = 2810 cal/day
For gains = 3091-3372 cal/day
For weight loss = 2248 – 2529 cal/day
Glass of water
Oats + Protein shake
1x Coffee (with trim or soy milk)
1x 95g tinned tuna in olive oil on wholemeal corn thins
1x handful of almonds
1x Subway foot long turkey/chicken sandwich
1x Opti-men multivitamin
2x 1000mg fish oil pills
1x green tea
1x scoop of Assault
1x serving of Modern BCAA (ratio
1.5x scoop of protein isolate
150-250g Chicken/Beef dish
sweet potato or rice
steamed veges (frozen pack)
1x casein protein shake before bed.
Current Training Schedule:
Monday: Legs + 15min abs
Wednesday: Chest/Back + 15min abs
Friday: Shoulders/Arms + 15min abs
I've been 75kg since high school but recently got clued up on my macros and managed to put another 5kgs on in a month, so now I'm sitting at 80kg. The heaviest I've ever been.
Now the hard part... I want to stay 80 kgs of lean mass but drop my bodyfat to around 6-8%.
Question: What's the optimum way of achieving this? I've never had the bottom 2x abs showing and this is my dream.
I know I've got to cut the carbs but I don't want to cut the muscle (hence why I drink the BCAA's during my workout).
Can I get some bro-vice from you aesthetics-looking ****s out there?