a little help required please
Just coming into the last 7 weeks untill my holiday, and I'm wanting to shift a small amount of fat before I set off.
I'm 82Kgs, 6,1ft , and around 13-14% bf. I'm aiming to drop a couple of % to get the abs visable, whilst maitaining my previous gains.
I have recently had a dietician draw me a tailored diet to eat, but I really can't get on with it as I can't always gain access to a cooker at work, and a few other reasons.
I'll be sticking to my current 4 day weights with fasted morning cardio, and HIIT on my non weight lifting days.
My diet will look similar to this:
6.30: Whey in water (40g protein)
8.15: 45g oats, milk, handfull of almonds, flax
10.00: salmon/tuna and salad sandwich (soya and lindseed bread)
11.00: protein bar
12.00: pack of ham/ can of sardines
14.30: salmon/tuna and sandwich (soya and lindseed bread) apple or orange
15.15: vmax pump/ superpump 250
17.00: whey in water (40g protein)
19.00: chicken breast, basmatti rice, veg,
22.00: whey with milk (50g protein)
I consume around 3 litres of water a day and take fish oil caps.
I don't know the macros for my daily diet unfortunatly, so this is why I'm a little unsure of how much to be eating? Has anyone any ideas on how much protein/carbs/fats I should be consuming?