help with cutting diet

im only 16 years old... very weak compared to all of you guys...... 5"7

im currently about 149  havent checked bodyfat for a while but 12-15%, i put on fat really easily(endo):)
my bulk was from mid december to mid may  i went from 133-159

so things are going well i was bulking at 2900 calories and slowly decreased as i knew i would lose weight eating at maintenance
havent lost much strength, and arms are near size i believe
starting to see 4 pack under light, but my stomach looks weird i have fat on lower back and sides

i want to speed things up a bit, my goal is to get really cut before i bulk..... i want to see abs without flex and have shoulder seperation

in my diet im currently eating about 1600-1700 calories  ratios are 40p/30c/30f  so grams in each meal are 28p/20c/8f

4 eggwhites, 1 egg + oatmeal
preworkout shake (soy milk, oatmeal, half scoop whey)
postworkout shake (soy milk, one scoop whey)
can of tuna  + oatmeal 
chicken breast and oatmeal or brown rice    (as long as it matches my ratios)
chicken with lettuce in light dressing  

i kind of move over the carbs like have 30 in first meal and 10 in last.....
in a lot of those meals i dont have enough fat so i have some nuts or whatever but yea
i try to have as little possible sugar i can, should get rid of the milk in my shakes

my lifting routine is
Saturday off/HIIT

sunday back
deadlifts
bent over rows
pullups

monday chest/rear shoulder/abs      (yeah im mad tired after ive finished this lol)
Dumbbell flat bench
barbell incline bench
decline bench (just started)
dumbell flyes
reverse peckdeck
seated smith machine overhead press
cable crunches
hanging leg raises
bent over raises for obliques
back extensions (have a lot of fat on lower back)

tuesday legs
squats
leg extensions
hamstring curl
calve raises (not really but i just holy really heavy barbell and go tippy toes)

wednesday shoulders/abs
Arnolds
Side Laterals
Seated bent over laterals
Shrugs
weighted crunches
crossed leg weighted crunches
obliques lie on one side (dont know what its called)

Thursday off/HIIT

Friday Bicep Tricep
Dumbell Curls
Barbell Curls
21's
Pushdowns
Tricep Extensions
Kickbacks
Tricep Dips  (if i have energy left lol)


IS THERE ANYTHING WRONG WITH MY SPLIT, please help me out :), but yea i would like to increase the size of rear deltoid, more sculpted lower chest, and get rid of the fat on my lower back and obliques

and im only doing cardio twice a week should i increase that?

help would be greatly appreciated

I personally dont recomend u to go for the cutting phase yet thats still so early u gonna look pretty skinny and lose strength i would say keep bulking up till u make it to 185 or something then go for the cutting but its all up to u and ur preferences .
Your diet seems to be quite good u just need to include a whole lot of cardio to your workouts routine like do cardio in all the  off days to see good results cuz twice in a week is insuffecent in my opinion since u arent a hard gainer with a fast metabolism  so u need to boost up ur metabolism a bit more and make sure u take plenty of glutamine before u do so to eliminate any muscle loss during your cardio.

thanx for helpin me out...

i would keep bulking but i was gaining too much fat.... and its summer i wanna get lean again

and i wasnt gaining a lot of muscle, only at the beginning of my bulk

hmm one off day is saturday but lately ive been working a 12 hour shift with no time for cardio..... newaiz ill go cardio now lol

ORIGINAL: Forsaken3400

i
my lifting routine is
Saturday off/HIIT

sunday back
deadlifts
bent over rows
pullups

monday chest/rear shoulder/abs      (yeah im mad tired after ive finished this lol)
Dumbbell flat bench
barbell incline bench
decline bench (just started)
dumbell flyes
reverse peckdeck
seated smith machine overhead press
cable crunches
hanging leg raises
bent over raises for obliques
back extensions (have a lot of fat on lower back)

tuesday legs
squats
leg extensions
hamstring curl
calve raises (not really but i just holy really heavy barbell and go tippy toes)

wednesday shoulders/abs
Arnolds
Side Laterals
Seated bent over laterals
Shrugs
weighted crunches
crossed leg weighted crunches
obliques lie on one side (dont know what its called)

Thursday off/HIIT

Friday Bicep Tricep
Dumbell Curls
Barbell Curls
21's
Pushdowns
Tricep Extensions
Kickbacks
Tricep Dips  (if i have energy left lol)


IS THERE ANYTHING WRONG WITH MY SPLIT, please help me out :), but yea i would like to increase the size of rear deltoid, more sculpted lower chest, and get rid of the fat on my lower back and obliques

and im only doing cardio twice a week should i increase that?

help would be greatly appreciated

to be honest, i think your split could use help. 

you're doing way too much chest and shoulder, and not enough back and legs IMO, especially legs.  you really need to hit those harder.

i'd move chest and arms to monday and thursday
back and shoulders tuesday and friday
legs wednesday (but add alot more legs. like lunges. do 'em till you can't stand up)

that's just the way i see it

yeah your right.... my legs and back workout last like maybe 40 minutes and other ones last hour or more....

i dont really know what else to do for my back and legs because i can't go to gym those days
what should i add to back workout
i can't do lat pulldowns and last few times i tried dumbell rows, i felt like i was going to throw up

to legs... should i substitute the lunges for hamstring curl or do both....

and it kindof sucks i don't even take lifting as seriously anymore now that im cutting and i can't really gain muscle..... like i don't push more weight, its same weight or lower each week.... i need some motivation lol

Eat the whole eggs.
 
If you've been eating carbs your whole life and you're fat, you likely can't handle carbs. In fact, 75% of americans can't. Cut that **** out. Eat veggies, srsly where are they? Fish oils? And stop with all the soy, you're indian, not gay. 1600-1700 calories isn't enough to feed my grandmother.
 
BTW your split sucks.

Motivation? Maybe your T levels are dropping...when they're high you don't need motivation, you need less motivation.
If you're 16 and you need motivation something's wrong.
 
And you CAN gain a lot of muscle and lose fat at the same time. Utilize growth hormone output.

ORIGINAL: SouLja

Eat the whole eggs.

If you've been eating carbs your whole life and you're fat, you likely can't handle carbs. In fact, 75% of americans can't. Cut that **** out. Eat veggies, srsly where are they? Fish oils? And stop with all the soy, you're indian, not gay. 1600-1700 calories isn't enough to feed my grandmother.

BTW your split sucks.

lmao check this rudebwoiiiii:D
i didn't include veggies in my post.... my bad... i eat brocolli or lettuce in every meal xcept pre and postworkout

i just have soy milk because it seems to have the same nutrition facts as milk and it tastes better IMO

i just did an ab workout called AB RIPPER X from P90X... damn this thing is exhausting but i feel great

maybe i will try cutting out carbs to see how that goes... but yea im not fat im just not toned.... know what i meann.... jus measured % its 13