My diet help with love handles

[Manuelmcom]

So like it says on title this is my current diet and what i need is some help on what to improve to it to make my love handles go away they have been there forever as far as i remember sometimes smaller sometimes bigger, been working out for like 6 years, i got a 16bf% (would like to get it down to 10%) 31 years 6 feet tall weight 200lbs workout 5 times a week and i do 30 minutes of cardio after workouts i also have some fat in my chest too and i don't want to loose any muscle by doing an hour+ of cardio.
so please any good help would be very much appreciated.

 

[raze]

Drop the juice for water, swap the white rice for brown, drop the yogurt for low fat cottage cheese, would probably drop the fruit to 1 piece a day whilst cutting. Cardio AM on an empty stomach. I found cardio after weights to sacrifice too much muscle and fat loss was minimal in comparison.

Also have READ bcaa tablets are good to pop before cardio to help preserve muscle but no personal experience.

 

[Manuelmcom]

Drop the juice for water, swap the white rice for brown, drop the yogurt for low fat cottage cheese, would probably drop the fruit to 1 piece a day whilst cutting. Cardio AM on an empty stomach. I found cardio after weights to sacrifice too much muscle and fat loss was minimal in comparison.

Also have READ bcaa tablets are good to pop before cardio to help preserve muscle but no personal experience.

water for juice no problem, i have tried brown rice but it upsets my stomach, should i drop the yogurt even if it's low fat? i fruit a day ok too and i'll do the cardio first thing in the morning.
i have a bottle of bcaa, so i can try what you say.
Thank you for answering.

 

[future]

Carbs are to be restricted more than anything. Fats are a better option for enegery. HIGH PROTEIN. 400 grams a day for you. NO DAIRY FOR NOW. INCREASE WATER AND FIBER. I gotta sleep. Client to train later.

 

[raze]

Fat isnt really the problem with cutting, good fats are ok in moderation its carbs thats the real killer. Maybe swap in some sweet potato instead of the rice or cut your rice intake in half. Cardio in the morning is the way to go imo.

 

[raze]

For your fiber grab some psyllium husks from any health food shop and mix with water. Would go with a heaped table spoon twice daily.

 

[Manuelmcom]

Carbs are to be restricted more than anything. Fats are a better option for enegery. HIGH PROTEIN. 400 grams a day for you. NO DAIRY FOR NOW. INCREASE WATER AND FIBER. I gotta sleep. Client to train later.

What kind of fats would you suggest that i can swap instead of dairy?

 

[Manuelmcom]

Fat isnt really the problem with cutting, good fats are ok in moderation its carbs thats the real killer. Maybe swap in some sweet potato instead of the rice or cut your rice intake in half. Cardio in the morning is the way to go imo.

What about the carbs from the last meal should i cut the portion in half or all together?

 

[raze]

Future will be best for advice however as for carbs with your last meal your pasta and rice are not low gi so i would cut back on them by half.

 

[raze]

Heres a link future posted a few days ago. http://www.elitefitness.com/forum/diet-bodybuilding/foods-beginner-consider-657112.html