Diet Review Please

[Receiver84]

Hey guys. Just looking for a quick diet review.
My goals are to not necessarily to get totally shredded but to reduce overall body fat % so that my abs are visible and to have overall better appearce. Here's what I've been at for a few days now.

Current stats
6'1"
214lbs
14-16% BF

6 AM Rise
Cardio @ 70% for 45 minutes

7:30 AM
2 scoops whey & 1 cup oats blended in shake


10:00
1 Chicked Breast
1 cup frozen green beans
1/2 cup almonds

12:30
2 scoops Whey with 1 tbsp Flax oil

2:30-3:00
1 Chicked Breast
1 cup frozen green beans
1/2 cup almonds

5:30
40-50 grams lean protein
1 cup green veggies
2 nice slices of Colby/Jack Cheese (about 9G fat per)

6:30PM
Workout

7:30PM
Post Workout 2 scoops whey 1/2-3/4 cups Dex.

8:30 PP Workout
A lean protein source and 1 cup WHITE rice. (I hate brown rice)

10:30PM
3/4-1 cup full fat cottage cheese.

Sometimes my workouts get started late and I end up having my PWO meal before bed. If I've perfromed the proper excises to warrant a PPWO is it ok to eat it right before sleeping?

Some questions I'm wondering:

Can I get fruit in here somewhere? Can I combine fruit with a fat or would it need to be only with a protein carb meal. It wouldn't be much fruit but maybe a little each day to keep me happy. If not...so be it.

Veggies like Corn. Can they be worked in or should they be avoided like the plague?
Thatnks for any input guys

[smokethedays]

looks good to me.

[dr.shred]

looks good bro.

[Receiver84]

Thanks guys.

How about the fruits and veggies high GI veggies. If there a way I can incorporate then considering my goals?

[dr.shred]

adding some fruit blended into ur shake in meal 1 wouldnt hurt.

[gio86]

looking good man but i just wouldnt do 45 minuts of cardio specially if you already look good

[Receiver84]

Thanks Dr. Shred

That's the problem Gio. I am rather soft. Not fat but no real definition. I think I need the cardio unless someone tells me otherwise.

[tretch187]

Keep the cardio bro. And diet looks solid. That there is a man who read 'em stickies!

[Receiver84]

Hey guys. Digging this back up to ask some more questions. I don't feel like I'm making fast enough progress. Maybe I'm expecting too much too fast. I've been at this solid for 5 weeks now and I have stuck to it solid just as you see above. I mean to a "T" with zero cheating on "ON' days. Let me throw some shots past you guys for some thoughts.

1. I was doing some research about Almonds, which I eat 2 times per day. I'm eating 1/2 cup per meal and I'm seeing totals of like 400 calories and 30 grams of fat in my research for 1 cup of whole almonds. I've been trying to keep fat meals to around 18-20 grams. Is this true and am I eating too much by comsuming a full cup during the day spread over 2 meals?

2. My cheat days have been just that . A full day once each week. I do 2 Arbies beef and cheddars, 5 whole eggs and some bacon, with a bagel, pancakes, maybe some ice cream, along with the right amount of protien from chicken, shakes, and other items. I feel really great after a cheat day but I'm thinking that if I really want to lean out I might need to keep it to more of a cheat meal instead of day. What's your thoughts here? Will one day of cheating derail a whole weeks worth of good dieting, cardio, and training?

[Receiver84]

bump

[Receiver84]

No takers??

[gio86]

to tell you the truth your diet look good.. i would defenetly have just one cheat meal tho not ONE WHOLE F U KIN DAY lol...even tho i know people do it. how ever maybe try switching to a flax oil meal insted of the almonds. it gives you 14 grams of fat which i belive is less than what you have on the almonds. keep that water up all day!
i dont know what else to say so good luck

[Receiver84]

Guess that's what I kinda needed to hear so thanks. I'll just keep firing away at this, change over to a cheat meal rather then a day, and switch one of the almond fat meals over to flax. I like eating solid food like almonds rather then flax but oh well, what ever it takes.