I weigh 210 around 13% BF. I am not sure about the ratios and calories in this i will add them after you give input and suggest any changes. i am going to do cardio 3 days a week for 30-45 minutes moderate pace. I wanna start doing it in the morning but its hard for me to get up early cause of work. I lift everyday except sunday.

Meal 1: 1/2 cup of oats, 2 cans tuna, spinach

Meal 2: 2 cans chicken, spinach,brocoli, 10g's fat from efa's

Meal 3: 8 oz. chicken, frozen vegetable normally brocoli, 1 serving peanut butter

Meal 4: 8 oz. chicken, ½ cup oatmeal, brocoli or spinach

workout

Meal 5: Shake w/ 1 cup of oats

Meal 6: Can of tuna, 1 tablespoon mayonnaise

meal 7: 8 oz. chicken with 2 servings peanut butter.

i supplement with creatine and an ECA
i drink about 5-6 servings of metamucil during the day which adds in 15-18 grams of fiber.
I drink around 2 gallons of water a day

I might try a cycle of clen after reading more about it and trying out this diet.


thanks for the help