Could you please tell me what my cutting/maintainence calories are, how many grams of protein fat and carb I should be having (a sample days meal would be lovely if not a bit cheeky!)

I am 6ft 1inch 224lbs (16 stones ish), bf 16% and wanna be at 10% ish or to see my abs. I do 45 mins of stationary bike 4-5 times a week in the morning fasted and 4-5 weight training in the evening usuallys day 1-5 chest, back, legs, shoulders, arms or if four is all I can get in I do arms with chest shoulders or back.

Many thanks and many kind regards

Oh and hows does greent tex extract, chromium picolinate and flaxeed oil (especially) help?

Welcome. :)

I suggest you start by reading the sticky threads at the top of the different forum sections. There are various links to calculators that you can use, you just plug in your stats and they will give you recommendations for calories, protein, carbs, and fats.

I am confused about your weightlifting routine. Do you do chest, back, legs, shoulders, and arms every day you are in the gym?

Green Tea Extract is okay. Flaxseed oil is good but I just look at this as food. It's just an easy way to add extra healthy fats into your meals/diet.

hi there,

NO! its day 1 chest, days 2 back and so on.

Iv tried to calculate it but wonder if they take BF into account the majority of the time and sometimes feel im eating too little or too much carb, my motivation is there for the training (is 5 x cardio a week ok should iI do less/more?) I just want to balance the diet with the option of a couple of cheats and get more lean to show off my hard work, Im quite musclebound really, im natural and can bench a good 240lbs etc I just want to see what I have underneath after alll this development!

hi there,

NO! its day 1 chest, days 2 back and so on.

Iv tried to calculate it but wonder if they take BF into account the majority of the time and sometimes feel im eating too little or too much carb, my motivation is there for the training (is 5 x cardio a week ok should iI do less/more?) I just want to balance the diet with the option of a couple of cheats and get more lean to show off my hard work, Im quite musclebound really, im natural and can bench a good 240lbs etc I just want to see what I have underneath after alll this development!

Those calculators are just guides. You have to monitor your intake and adjust accordingly.