looking for a solid workout/diet

[Swaggasaur]

whats up guys, so im looking for a good workout and diet to get toned up. heres whats goin on. i just got out of basic a couple weeks ago and i thinned up a lot. i ended up maxing out my PT score with a 308, my first score was a 210. so i wanna keep this up, im naturally a big guy, and i cant get rid of my gut for the life of me.

i want to get my chest, back and shoulders toned. but my biggest goal is to get rid of my gut.

so im wondering if you guys know of a workout and diet that could shred my gut up.

ive cut out bread from lunch and dinner and i lowered my carbs significantly so far, but any other tips would be great

a catch is that i cant use any types of supplements at all, which sucks, because im considered still in training.

thanks guys

[Swaggasaur]

Bump?

[Trey_Dog650]

pretty sure there is a huge thread about this lol

[techaninna]

What are your stats? Height, age, and weight? You need to calculate your TDEE (total daily energy expenditure) and go from there.

Below is what I used as my primer diet... Its high protein low carb and moderate fats. Protein is the ONLY building block, carbs and fats are purely energy.

I used this primer diet when I was 230 and about 13%bf

Calories Protein Carbs Fats

8:00

Protien Coffee

1 Scoop of Protien 150 16 9 6

11:30

Can of tuna 100 22 1 2

1 boiled egg white 17 4 0 0

1/2 tbsp of mayo 50 0 0 5

1tbsp of mustard 0 0 0 0

3:00

6oz grilled chicken 276 54 0 6

2oz no yolk noodles 210 8 41 0.5

6:30

6 oz lean ground beef 228 36 0 6

1/4 cup cheese 100 6 0 8

PWO

2 scoops of whey 270 40 11 7

1/2 cup plain oats 150 6 27 2.5

Bedtime

Casein Shake Smoothie

2 Scoop Casien 240 48 6 2

2tbsp Natty PB 190 7 7 16

Kroger Carb Control Yogert 80 12 4 1.5

Calories 2061 Pro 259 Carbs 106 Fats 62.5