Effective Diet for Lowering BF%?
I wanetd to know if my current diet (& regimen) is effective for lowering BF%. I am not trying to strictly cut, but am looking to to increase muscle mass and lower BF% (yeah... I know, we have all herad that a million times). My diet is outlined below and is based upon a 4 day split of wieght training, and 3 days of AM empty stomach Cardio (60 mins @ target HR). Stats 5'7 - 5'8 180 lbs, estimate 13 - 15% BF.
Training Days:
Meal 1: Pre-workout Meal: 46 grams whey, 1/2 cup of oatmeal
PWO Meal: 6 Grams Creatine, 35 Grams Dextrose, 4 Scoops of Nlarge2
PPWO Meal: 8 Egg Whites, 2 Slices of dry whole wheat toast
Meal 4: Lunch: 12 - 16 oz's of grilled chicken, minimal amount of brown rice (at max 4 tablespoons full)
Meal 5: Snack: 8 oz's of 1% no salt added cottage cheese, on days when i am out of cottage cheese (rarely) I will substitute two grilled pork chops.
Meal 6: Dinner: 12 - 14 oz's lean meat. Either flank steak, grilled chicken, ground turkey meat (excess fat drained). I try to keep carbs out of this meal, but will sometimes use a whole wheat wrap when I have chicken.
Meal 7: Bedtime: 12 oz's of Atkins 2% Carb Countdown milk. 46 grams whey.
On AM Cardio days everything is the same except for the fact that there is no pre-workout meal, and my first meal an hour after cardio consist of 6 grams creatine, 35 grams dextrose, 46 grams whey, and a 1/2 cup of oatmeal.
The one thing that I feel that I am missing is essential fats. Based on this diet, I am not sure of when I should include the use of some Flaxseed oil or peanut butter.
Any feedaback on this diet's efectiveness for lowering BF would be greatly appreciated.