Okay I'm basically looking for some advice on if I will be doing this right given the research I have done and the numbers I have come up with.. So first of all..
Background- I'm 20 yrs old 190lbs 16% have been lifting for 8 years on and off. I have been bulking (somewhat dirty bulking you can say lol) since I was about 180 and had a little more fat on me. (I had stopped lifting for a long period of time and was out of shape)
Current Diet- I make sure to get lots of protein in (always at least 1g/lb) and 6 meals a day, at least 1 gal water a day, I don't eat bad foods too often but don't stick to a diet either. I take Pak (morning) and Flex (night) regularly now, plus pump before lifting and torrent after with a big meal following in about 45 mins.
Goal- I would like to get down to 9-10% ish. Enough to see abs and get a little more vascularity going in my arms. I intend to follow the keto diet I keep reading about. Given that, I intend to begin cutting in about a month. (I may gain a little before that but if I get details hammered out it won't be hard to tweak later...)
From what I have read and looked up,
@ 16% bf and 190lbs my LBM is ~160lbs.
That amt of mass requires 2533 cals/day maintenence.
@ 4 cals/gram I'd need for 60% of my cals ~380g Protein
@ 9 cals/gram I'd need for 35% of my cals ~100g Fat
@ 4 cals/gram I'd need for 5% of my cals ~32g Carbs
I just want to make sure that all of this is correct before I build a daily diet to follow around it.
The Plan- I had planned to Take Omega with the Pak in the morning, then flax seed oil (~1g/meal) throughout the day and get the rest of my fat from almonds and natural peanut butter (and obviously the meat)... Protein would be all be from milk/chicken/lean steak/tuna/turkey/low fat cottage cheese. I'd imagine enough carbs would probably come in through the almonds and peanut butter to hit 32g... Switching from the torrent to 100% whey protein for after lifting, stop the pump and take cuts upon waking in the morning and afternoon.
Cardio- I know that low intensity extended cardio is the best for burning fat, and I despise running so should I do biking like once a day in the morning for a 1/2 hour or what? I've heard that cardio is best first thing in the morning, even before eating breakfast?
Sorry it's so long but if I'm going to go on a quest to get ripped I want to make sure I do it right lol.. Animal kicks ass I know you guys will steer me right so feel free to tell me what is right, wrong, things you might change and please help me out with the cardio part I always read and hear different things about it and it annoys me I want someone who knows to tell me the truth...
Thanks,
NJ