Macro help to cut

[nads]

I really could do with some advise on what I should be eating and how much of it.
I'm 5'7, I weight 12 stone 7lbs and about 25% bf and I'm desperate to get lean.

I train 5 times a week and my cardio is steady state around 40 minutes after training.
I train after work in the evenings and try to have carbs post workout but no more than 40g.

I am on 20mg var a day and will be introducing Clen and t3.

I eat 6 meals a day each including around 30g protein and normally hit 120g carbs a day but I don't know what I should be aiming for and very dubious about paying for an "online trainer" a couple hundred £s to tell me what I should be doing.....

Any help greatly appreciated.


Thanks

 

[Itburnstopee]

12 stone

Nble! This is your expertise!

 

[Megatron28]

How many calories do you eat daily on average and what is your TDEE?

Try to get at least 1g of protein per pound of bodyweight.

 

[snake]

This is just me but I control my body weight by controlling my fat intake. Not a popular way to do it these days. You're cardio seem good so upping that may not do much and could lead to a repetitive motion injury. Ok, if you haven't heard anyone scream yet about my advice, you're about to. Cut your protein down 30 g and up your carbs by at least that much. I would like to see where your fats are at and your total cal. intake.

This isn't a meet cut, right?

 

[nads]

This is just me but I control my body weight by controlling my fat intake. Not a popular way to do it these days. You're cardio seem good so upping that may not do much and could lead to a repetitive motion injury. Ok, if you haven't heard anyone scream yet about my advice, you're about to. Cut your protein down 30 g and up your carbs by at least that much. I would like to see where your fats are at and your total cal. intake.

This isn't a meet cut, right?

I'd say I consume around 2400 calories a day broken up into 6 meals - my TDEE is about 1540 calories a day.
I have about 50g fat a day made up of 3 25g servings of almonds/cashews and 3 egg yolks.

I'm just at a total loss and just don't know what I should be doing, I read a lot about having carbs in the morning but that is my fuel for my workout so I really need to save the carbs for later on and pre and post workout.


Thanks

 

[nads]

Also definitely not a meat cut, because of my job I think I need to work out what kind of thing I can prepare for the late mornings and mid afternoons meals.

 

[Beefcake]

Non fat yogurt is good to hold you over. Chicken for lunch and dinner is good too. Lean chicken breast for lunch on whole wheat bread. Post some BF% pics for us to check out if you can.

 

[Megatron28]

I'd say I consume around 2400 calories a day broken up into 6 meals - my TDEE is about 1540 calories a day.
I have about 50g fat a day made up of 3 25g servings of almonds/cashews and 3 egg yolks.

I'm just at a total loss and just don't know what I should be doing, I read a lot about having carbs in the morning but that is my fuel for my workout so I really need to save the carbs for later on and pre and post workout.


Thanks

You aren't going to reduce your body fat while in a caloric surplus. You need to be in a deficit.

 

[jennerrator]

PM will be coming soon lady

 

[nads]

As I said I'm unsure what to do. Maybe I have it wrong how to calculate my TDEE...

 

[jennerrator]

As I said I'm unsure what to do. Maybe I have it wrong how to calculate my TDEE...

PM sent...did you get it?

 

[nads]

PM sent...did you get it?

How do I see pm's?

 

[nads]

PM sent...did you get it?

I've just replied Jen ��

 

[jennerrator]

back at ya