please evaluate my diet

[motar]

I am currently 188 lbs and around 15 to 17 % BF. My goal is to get down to 10 % BF with keeping my strength and hopefully gain some muscle mass if possible.

11:00 a.m morning cardio

12:00 p.m. Meal 1
1 cup oatmeal/ 1cup milk and 1 scoop isopure
30 g protein/ 60 g carbs
calories=360

1:00 p.m. lift weights

2:30 p.m. Meal 2
1 1/2 scoop isopure, 1tbsp gplenish ,1/2 cup milk, 1/3 cup dextrose
55 g protein, 50 carb
calories=420

5:00 pm Meal 3
2 chicken breast and 1/2 cup brown rice
65 g protein, 42 g carbs
calories=428


7:30 p.m. Meal 4
4 whole eggs and 1 tbsp udo choice
32 g protein/ 35 g fat
calories=443

10:00 p.m. Meal 5
8 oz steak and 1 tbsp udo choice
40 g protein/ 30 g fat
calories=430

Total calories=2081
Total Protein=222 g (42.7%)
Total Carbs=152 g (29.2%)
Total Fat=65 (28.1%)

Thanks in advance,

Motar

 

[geoffgarst]

Well, the carbs and protein are all in line. I would think you could cut some fat out, unless it is good fat (like salmon). One thing that I see is that it is a long time from 10:00 pm to 12 noon - that will slow your metabolism down. If you are trying to cut, you may want to cut the steak out at 10 pm and replace with a lean protein source such as a protein shake. It looks like you are trying to not eat a meal in the a.m. before you do cardio. Can you do cardio earlier? You really need another meal in the a.m. to keep metabolism raised and to not go into catabolic state. Anybody else have other good suggestions? I am sure there are some good one's out there. Geoff

 

[juiceheadnyc]

I say same thing...

I would try to squeeze something like 4 more CLEAN protein meals in there and and try to take out maybe some carbs and throw some good fats in there......

Its whats working for me, went from 6'0 210 15% bf to 6'0 193 8% bf in 4 months...

The thing that worked really well and is still working well for me is constant change of foods but basically staying really low on carbs high on protein and good fats..

Good luck, hope u meet ur goals

 

[Babyfaced Assassin]

I personally think your diet looks solid bro!
keep it up and concentrate on busting your gut in the gym and in cardio, do High intensity interval training and you'll reach yoru goals

 

[JKurz1]

solid, but you'll NEVER gain on that diet.........esp. w/ cardio and weights.......sorry.

 

[motar]

You think I should just stick to this diet and when I get to my desired BF level just add calories and keep the ratios to gain LBM?

Thanks for the replys

 

[MeatHead57]

I think you should stick to the diet!! ye then bump it up once you get down to 10 or under!!

 

[geoffgarst]

Need to add one more meal before the noon meal.

 

[OMEGA]

You know what?

I like it!

sure you could get rid of the dairy, and use some different carb choices but you want to get down to 10 and it can be done with that diet

 

[Him1]

That is almost my EXACT diet(not the food exactly... but the p/c/f is) and I was able to reach 8% bf or so. I was a little heavier than you when i started though. I didn't do any cardio when following that plan either.