please critique my new diet to maintain low bf% or lower it

[rez]

WEIGHT TRAINING DAYS:

PRE;
Protein shake w aramanth

POST;
Protein shake w cereal (bran, puffed brown rice, psyllum husks, pumpkin seeds), lactose free milk, blueberries and l-glutamine

Tuna and sweet potato

Chicken/tuna mixed salad – heaps of raw veggies, 1 teaspoon avo, ½ apple

Almonds, ½ apple

Salmon and mixed veg

Walnuts and tuna


CARDIO DAYS:

(empty stomach cardio)

POST;
1 egg, 4 egg whites, red pepper and turkey

tuna, walnuts and salad

tuna/chicken salad w avo or flax

chicken slices, almonds and celery

turkey and mixed veg

tuna and mayo


thanks y'all

does that attachment work??

 

[rez]

c'mon guys..ne1 have ne suggestions?

 

[Anniebelle]

Hi Rez,

I don't know much about a good diet to lower body fat, but from what I have read/seen on this board it looks good to me! Thanks for the inspiration as I too want to adopt a good diet to lower my body fat. I am going away on holidays as of Monday so I won't be able to post for about 3 weeks.
Keep me posted on your progress!

Anne

 

[Gladiola]

What are the stats on that diet - total cals, pro, carb, & fat - & % of each? Also what are your stats - weight, etc.? How many days a week & how many minutes of cardio? How many lifting sessions per week? Have you tried the calorie formula from the thread Spatts posted?

Nope, there was no attachment.

(Sorry if you've gone over this already, I haven't been around much lately).

 

[SteelWeaver]

Gosh, rez, you're really not big on carbs, 'ey? Oh well, if it works for you ...

I'd probably cut a bit of the fruit from the weights days, or eat it pre-workout - I'm not sure that fruit is that great post-workout.

How can you maintain OR lower on this, though - you need to do one or the other, don't you?

Otherwise, looks nice and clean.

 

[rez]

steel...i am slightly "carb phob" but i make sure i have plenty of fiber...nuts,pysllum husks, raw veg etc

approx ratio breakdown: cardio
protein 160-200g 64%
fat 60g 24%
carbs 30g 12%

Weight training days i think the carbs would double and protein would be at least 200g

my energy levels seem to be ok..as long as i eat every 2.5 to 3 hours.

weights x3 per week
cardio alternative days - alternate between circuit classes, running and walking.
I used to do cardio after weights but my time is too limited these days..so this seems the best way. I exercise 6x week.

Since summer has ended i have started to have a carbup every 2-3 weeks. On these days i usually have cereal, milk and fruit as my main type of carbs.

my weight is about 49kg, height 165cm (5"6 - i think)

 

[rez]

bump for replies....

 

[rez]

well i got it tested months ago..it was 22%. but when i tell ppl that they think its crap..i dunno, i should get it tested again.

i did crum's modified diet for a few months and definately saw good changes, so ill see if i can get it tested again and keep u postponed

 

[rez]

Rez, honestly....5'6'' and 107? You'd have to have very little muscle to pull off 22%. That's only 83 pounds of lean mass on a 5'6'' frame that eats well, trains hard, and does cardio moderately...

How were you tested? Are you near a University or Hospital with a Bodpod or hydro tank?

Have you posted pics?

How were you tested? Are you near a University or Hospital with a Bodpod or hydro tank?
i go to university..so i will ask someone there?

pics..i have one..but not sure how to post it. i tried once, but it only came up on my screen. not sure how to post it up