Trying to fine tune my diet

[RussianBull]

This is what I eat every day. I'm really gonna start trying to drop my BF down from 10% to 7%. Should I start changing anything?

7 AM - 50g protein, 1 tbsp PB, 1 cup oatmeal, 2g Flax seed
10 AM - 6 Egg whites w/ hot sauce
1 PM - 3 grilled chicken breasts w/ beans or veggies
4 PM - Tuna or turkey sandwich on whole wheat
8 PM - 8 oz. chicken w/ 1 cup brown rice or 1 sweet potato, salad
10 PM - 35g protein shake

 

[BrandonXJ]

it looks good.. how long have you been doing it for? Notice any bf% drop since you started? You should be able to monitor your weight and determine if it's helping, if it's not just reduce calories evenly across the diet until you see the results your looking for.

What's the workout like? How much cardio you doing?

 

[RussianBull]

I started doing this diet about 3 weeks ago, but I've been really watching my diet since January. My BF was at 12% when I started it and now its a little lower than 10%. I do 30 min of cardio everyday walking on an incline treadmill.

I also started a different workout. I never do any one exercise alone. I either do supersets or giant sets for every bodypart.

 

[~SC~]

CAPS BELOW WITH WHAT I SEE WILL BENEFIT YOU MORE IN HOLDING ON TO LEAN MASS AND SHEDDING FAT.

This is what I eat every day. I'm really gonna start trying to drop my BF down from 10% to 7%. Should I start changing anything?

7 AM - 50g protein, 1 tbsp PB, 1 cup oatmeal, 2g Flax seed
EITHER CUT OUT THE OATS, OR CUT OUT THE FATS. STAY W/PROTEIN.

10 AM - 6 Egg whites w/ hot sauce
THROW A COUPLE YOLKS IN HERE, OR SOME OTHER FAT. THIS IS ALSO ONLY ABOUT 21 GRAMS OF PROTEIN, AS EACH WHITE HAS ABOUT 3.5 GRAMS.

1 PM - 3 grilled chicken breasts w/ beans or veggies
STICK W/GREEN VEGETABLES, AND HEALTHY FATS WITH THE CHICKEN.
TOO MUCH CHICKEN FOR ONE MEAL AS WELL.

4 PM - Tuna or turkey sandwich on whole wheat
LOSE THE BREAD, MAKE THIS LIKE THE 10 AM MEAL.

8 PM - 8 oz. chicken w/ 1 cup brown rice or 1 sweet potato, salad
LOSE THE RICE THIS LATE IN THE DAY......

10 PM - 35g protein shake
ADD A HEALTHY FAT HERE

YOUR DIET SHOULD BE DIFFERENT FOR TRAINING DAYS AND OFF DAYS. I ASSUME THIS IS AN OFF DAY, AS I SEE NO POST-WORKOUT NUTRITION.

~SC~
CEO
www.gotswole.com
As Seen In MuscleMag International
Issues 259, 264

 

[RussianBull]

This is how I eat every day. I work out around 6 pm so I eat the chicken and rice as my post workout meal immediately after my workout.

 

[~SC~]

Better of w/a fast digesting LIQUID pwo meal first.

~SC~
CEO
www.gotswole.com
As Seen In MuscleMag
International Issues 259,
264

 

[RussianBull]

I've thought about doing that. But, then I would be starving by the time I went to bed and I don't want to eat a meal w/ carbs any later than 8 pm. How can I fit the p/w drink in?

 

[~SC~]

You are applying the "no carbs after 5 p.m." or whatever that hideous rule is, when it doesn't apply. If you sat around on your (__!__) all day, I could see where this "rule" would have some value. However, having done activity that is indicative of adequate pwo nutrition nullifies this rule. Again, only suggestions from what I know to work w/the 1000's I assist, so you can try it out, or simply ignore it.

~SC~
CEO
www.gotswole.com
As Seen In MuscleMag
International Issues 259,
264

 

[RussianBull]

I definitely don't apply the no carbs after 5 pm rule. I usually eat at least 1 cup of rice at 8 pm each night. But, I am interested in your advice on when I can fit in the p/w drink and still have a solid meal after my workout so I'm not hungry throughout the night.