Cutting diet critique

[vinnyzw]

Hey,

I was wondering if anyone out there can critique my diet, i am 19 years of age, have been training for a solid 4 years now all though i have not been paying super amounts of attention to my diet. Now is the time to do so.

I am 165cm and i weigh in at 71kgs (156lbs), i am currently at 13.5% BF and i have never been able to get down to 10% or below to get my Abdominal muscles showing no matter how hard i try. I find it easy to put on muscle on my arms and chest however carry too much fat around the mid section so that is why i want to cut down too see if i can get down to 10% and below.

Honestly, im not too sure how much calories i am eating but here is my diet at the moment.

Meal 1: 3 Tablespoons of natural yogurt, 1 Bananna and 1 Cup of protein isolate.

Meal 2: Small can of Tuna

Meal 3: 2 Tablespoons of Basmati rice, 250g of chicken breast

Meal 4: Protein isolate (120 calories)

Meal 5: 250g of some sort of meat chicken or fish mostly and 1 cup of Broccoli.


That is my diet at the moment, i feel there is much needed help with this and i would be greatful if anyone could help me.

Looking forward to the responses,
Thankyou

 

[Lighter Fighter]

Heres how i would replace your meals.

Meal 1: 1/2 cups oats 2 scoops whey protein isolate.

Meal 2: Small can of Tuna 1 cup broccoli

Meal 3: 1/2 cup brown basmati, 250g of chicken breast

Meal 4: 2 scoops Protein isolate

Meal 5: 250g of some sort of meat chicken or fish mostly and 1 cup of Broccoli.

have most of your starchy carbs around training and eat green veggies on other meals, also add omega 3 fats to every meal so you get your good fats in.

Slowly add cardio, if you're not doing any add 20 min 3 times a week, if you're doing some add 45min 5 times a week, cardio really helps, dont change anything from your diet, just add cardio and you'll burn fat faster than you could think of, because if you cut calories from diet you could be severely deficient in some micro nutrient and you'll eventually lose muscle from severe caloric deficit.

 

[vinnyzw]

Thanks for that mate, i appreciate it. I will make the changes and see how it goes.

I do cardio 5 times a week for about 30-40 mins, i always have. Hasnt seem to hindered my results as far as muscle building either, im hoping with the decrease of calories and with the same amount of cardio + Weight training 5-6 times a week i will be able to get down to that 10%

 

[psizzle_8]

Don't go too crazy. You're on a cut so you aren't eating for all that activity...unless you're competing...be careful