help with fat loss diet

[Canadian wookie]

ok im 6" nd 210lbs at 19%bf id like to get down to 12, im not in for competion just for healthy living. this is how my common day goes 7am breakfast 8am some sort of cardio, 9:30 meal 2, 12 pm lunch, 6pm supper, 7 weight lifting, 9pm last meal. This is what ive been eatin

Breakfast- 2eggs 2egg whites 2 slice of multi grain bread

2nd meal- 40gr protien shake

lunch- 2 bonelss skinless chiken brest and salad fat free dressing

supper- deer steak and half cup peas half cup broccoli an patatoe or brown rice
last meal- shake or any left over meat i had form the day.

Can u help with anything i should be adding or with anything that could make it better and help me burn of the bf

 

[ZGzaZ]

It's easier if you get macros for everything you normally eat, then work from there. From 12pm to 6pm you're going too long without food though, You DEFINATELY need a meal inbetween there. Post up the macros when you get time and we'll give further help..

 

[Canadian wookie]

what would be a good meal in between 12-6? nd im pretty new at thisso whats a macro?

 

[muchmass]

macro's = amounts of calories, fat, carbs and protein that you consume a day

 

[Kabeetz]

this is how my common day goes 7am breakfast 8am some sort of cardio

Besides ur diet which looks like some good bros are assisting u with, I noticed this.

If you're actually doing cardio 1 hour after eating, (especially what should be one of ur biggest meals of the day except for post workout), your body is not burning fat and certainly not efficiently. Plus your cardio has to suck with a full stomach.

start doing cardio at 7am, wait 45 minutes, and then eat ur breakfast between 8-815am

 

[poysyn]

Besides ur diet which looks like some good bros are assisting u with, I noticed this.

If you're actually doing cardio 1 hour after eating, (especially what should be one of ur biggest meals of the day except for post workout), your body is not burning fat and certainly not efficiently. Plus your cardio has to suck with a full stomach.

start doing cardio at 7am, wait 45 minutes, and then eat ur breakfast between 8-815am

I agree with this, however, I would chose to eat something very shortly following the cardio (whether that be a shake or whole food)

In addition, one thing you should definitely add in between your 6pm-12pm would be a shake/whole food alternative for after your weight lifting session. And I'll also recommend plugging those foods into www.fitday.com (great site for food logging) and posting up the macros of the diet..

 

[Canadian wookie]

i cant do cardio at 7 im at work at 8am where i have to do cardio there i also dont choose what kind of cardio i do , bt atleast im gettin paid to do it thxs for the other info im gong to try the web address out see how that goes and post back, no one assisted with my diet so far just been readin lots on here, long time lurker. so should i have shke before run then try have a bigger second meal?

 

[poysyn]

i cant do cardio at 7 im at work at 8am where i have to do cardio there i also dont choose what kind of cardio i do , bt atleast im gettin paid to do it thxs for the other info im gong to try the web address out see how that goes and post back, no one assisted with my diet so far just been readin lots on here, long time lurker. so should i have shke before run then try have a bigger second meal?

wait, where do you work? what kind of cardio?

I think eating right before cardio (anything) is a mistake..I would at least wait 2 hours after a meal to do it..then follow it by a shake possibly.

But cardio isn't the most important thing that needs to be evaluated here..plug in your diet into something and get an understanding of how many calories you are taking in. Eating clean is a great thing, but it is also very easy to under eat..which, in my opinion, is worse then overeating..

you have to do what you have to do..experiment around and make things work with your schedule..you could do cardio right after weight training as well..