Body Fat% And DIet update

[Ramcononer]

Acouple of weeks ago I weighed in at 197 at 15% BF at 5'10" 1/2feet tall. Ive been bustin my ass and got down to 14%BF which Doesn't Look or feel to different at all but I can see little things. Here is my diet if you could Critique it for me. My goal is 11% BF or even 10 but my mom and Dad screwed me with Genetics!

6:55am Wake Up
7:55 Arrive at Gym/School with cup of black coffe No sugar.
7:55-9:45 Cadio. (Running Then Cycling Then Basket Ball for last 30 mins)
9:45-10:30 Am LIFTING
10:40 am Protein Bar on the Way to Class
1Pm Package of Peanuts
3 Pm 1/4 lbturkey on Whole wheat w Yellow Mustard
5:35 1/4 lb Turkey ON whole Wheat w. Yellow Mustard
8:00Pm 1/4 lb Turkey on Whole Wheat w. Yellow Mustard
1gallon -2 gallon daily water intake.

Thanks guys tear me up...

 

[dr_skier]

Pro's: AM cardio, lean meat choices, nice pm meal frequency, water intake, low sat.fats.

Con's: 3hours am without food is too long and to catabolic, i'd hit some protein (no carb isolate with some sort of carbs or something before you lift after your cardio. Or if you can split your cardio up as AM and PM lift) OR eat something real small, hit the weights, then the cardio if you want to do both first thing outta bed.

Food variety - only turkey on whole wheat, hoenstly spice it up a little, there are many suggestions on meal ideas that are good on this board

carefull with prepackaged peanuts, salted aren't the best for ya, go to the grocery store and buy bulk unsalted and almonds and make serving sized prebaged for yourself

where's the last meal of the day before bed? (keep the muslce building going - ANPB, cottage cheese, again lots of posts on this topic too)

Protein bar - read the label, beware high sugars, high sat.fats or both.

That is just my quick overview.. good luck to ya
-also check out www.fitday.com and stick with it!!!

 

[Ramcononer]

Thanks Bro...I actually do switch it up. That is like one of my days..I make turkey chili quite often...Chicken breast etc..I Need to add some food in between cardio and lifting I see...Thanks again.