Diet Critiques Please

[TheOnePHR]

Here is my diet and supplement plan for the next few months. My goal is to slowly lose some bodyfat while maintaining as much muscle as possible. I am currently 205lbs at 12-13% bodyfat, and want to get under 10% by mid June. I am basically trying to get as lean as I possibly can to prepare me for a full on clean bulk starting the beginning of September.
Monday, Tuesday, Thursday, Friday, Saturday

7:00a.m.-Multivitamin, Xenadrine NRG, 1 Scoop ON chocolate Mint or
2tbsp. natty p.b.
8:00a.m.-Morning Cardio (40 mins low intensity everydat but Sat.)
9:00a.m.-1/2 cup oatmeal w/splenda 10 eggs (2 whole 8 whites) 1/4c Lt. cheddar
11:00a.m.- 2 Scoops ON chocolate mint, 1tbsp Flax seed oil
1:00p.m.-1/4 sweet potato, 1chk breast or 4oz 96% lean Ground beef
3:00p.m.-1/4 sweet potato, 1chk breast or 4oz. Ground Beef, Broccoli
4:00p.m.-Train
Postworkout-2 scoops ON, 1tsp Glutamine, 24g Dextrose
7:00p.m.-1/4 sweet potato, 8oz. of fish (usually salmon, Tilapia, or yellow Fin)
9:00p.m.-1/2c. cottage Cheese
Go to be between 10:00p.m. and 11:00p.m.

Wednesdays and Sundays are basically the same, except instead of the sweet potato I have 3/4c of brown rice 3-4 times throughout the day, a Tri-o-plex bar after a.m. Cardio, 1c oatmeal instead of 1/2c, and a 1c serving of high fiber cereal with 1c. carb countdown dairy beverage (which is phenomenal by the way) in the morning. I try to at least double the carb intake of my "normal days".

I train 3 days followed by 1 day off, 2 days on followed by 1 day off etc.

I get 40-50 mins of a.m. cardio (very low intensity) 4-5 days a week.

Thus far I have played the role of the silent observer on these boards, and with the help of this valuable resource I have been able to make great strides in my diet and training. I am at the point now where I could really benefit from any questions, comments or critiques you may have on my diet and/or training. I thank you all in advance for anything you may be able to offer.

 

[TheOnePHR]

Sorry, forgot a few small things
I usually snack on 3-4oz. of Almonds or walnuts per day on average
I drink about a gallon and a half of water everyday and usually add a half gallon on my carb up days. I know this is a lot, but I have found this works best for me.
Thanks Folks

 

[Millie]

What are your daily cals and macro ratios?

Get rid of the sweet potato at 3pm and 7pm. You need more fat.
Other than that, it looks good.

 

[JKurz1]

What are your daily cals and macro ratios?

Get rid of the sweet potato at 3pm and 7pm. You need more fat.
Other than that, it looks good.

No....I'd keep the sweet potato 3pm....you need the carbs before you train.....I saw nice results when I added a carb source about 1-1.5 hours before......but, you don't need it Post......maybe add some flax instead?

 

[TheOnePHR]

Thanks for the input,
My macros are as follows Protein-230-250g (920-1,000c) Carbs 130-150g (520-600c) Fat 75-90g (675-810)

This totals about 2,400 calories (40% Protein, 25% Carbs, 35% Fat)

My carb up is about the same, but double the carbs.

As far as more fat goes should I up the snacking on almonds and walnuts or just add another tablespoon of flax, or maybe supplement with some other EFAs.

I really like the carb source prior to training, I tried to drop it a couple of weeks ago for a week and I was dragging some serious ass, I couldn't believe that a quarter of a sweet potato made that much difference, but it did.

Time to eat, thanks

 

[Millie]

Nah, your fat is fine, I had posted my last post before I saw your second one about the almonds.

Give your current diet a try, see how your progress goes, and then you might need to switch some things about later.

 

[NJjuice22]

maybe im reading something wrong, but why do you have a meal before your morning cardio...