goal: less 6-8 % bf

[santan1234]

hey all, got a few posting in here but this one really intimidates me...I hope I hit all the pre requisites needed. I'm looking for any necessary tweaking or if need be an overhaul (hopefully not)!
GOAL: currently at 15% bf and a good 2" of sub/cut fat I i really want off
STATS: 5'10",45 yrs., 200#, ch-47, bi-15 1/2, waist-34, thi-24 & calf-15 1/4
Mid-cycle,will post if needed!
Train-5 day split 5:30-6:30 am , 4 day cardio (6:30-7:15am) 45-60 mins @65-80%

daily macros: pro/carb/fat total cal: 2170
300 130 50
Meal 1 4:30 5 gr/L-glutamine
1-scoop whey 24/03/01 120cal

Meal 2 7:30 2-scoop whey * 48/06/02 240
PWO 16oz sport drink * 00/62/00 280

Meal 3 8:15 5 egg wh/2 whole 32/00/10 213
PWO 4oz deli 99% turkey 22/02/02 189
(cont)

Meal 4 11:00 6oz grill chix 39/00/20 185
3/4oz almonds(raw) 4.5/4/11.5 127
10oz stm. broccoli
4oz org. mix greens 04/18/00/ 66
1oz f.f. dress. 00/04/00 35

Meal 5 2:00 4oz salmon or
6oz eye round @26/00/9.5 210
8oz steam gr. beans
1 cup oatmeal 06/25/02 147

Meal 6 5:00 1 scoop whey 24/03/01 120

Meal 7 7:00 6:30 1 cup strawberry 01/11/00 46
6oz grill chix 39/00/02 185

Totals: 271.5/137/153 2145

*skip on non training days

after 2 years of weighting and counting with more than one slip-up, sometime several cheat meals in a week,I've learned,focus and dedication are KEY!
I haven't been far off but am re-dedicating to this regime and want any possible help. Hope all is here and I am not a HUGE pain in the A$$

PEACE

Joe

[zipster_dude]

I'm new to diet as well so I will give you my oppinion. The only carb source I see here is oatmeal. I would add more good carbs in earlier meals, and take out the oatmeal later in the day.

[Prada]

The macros look pretty good, I would adjust the carbs and fat as necessary, meaning gradually cut them as needed. Personally Id have around 300g of protein, that the good part.

On the other hand I dont like the food choices, mostly the fact the a great portion of your protein is derived from Whey.

[Consistency]

try to add some carbs before your workout

[santan1234]

thanks guys, please keep suggestions coming. Carbs around 130 good, though?
Peace
Joe

[Prada]

Start with that if you like and if you don't see desired results cut them, personally I have them a little lower but start with that and see.

[santan1234]

The macros look pretty good, I would adjust the carbs and fat as necessary, meaning gradually cut them as needed. Personally Id have around 300g of protein, that the good part.

On the other hand I dont like the food choices, mostly the fact the a great portion of your protein is derived from Whey.

Thanks PRADA, after looking at this there is a lot of whey, on non training days I cut the double pwo and do add salmon, tuna and usually grilled chix...
looking back on my actual daily counts i have eaten a larger variety in real protein...my thought is that your suggestion...possibly cut back to single whey portion in pwo and i see i could actually lose the sports drink carbs and mix in br. rice or yams. Would that produce the same necessary insulin spike?

Thanx again, PEACE
Joe

[AandF6969]

Thanks PRADA, after looking at this there is a lot of whey, on non training days I cut the double pwo and do add salmon, tuna and usually grilled chix...
looking back on my actual daily counts i have eaten a larger variety in real protein...my thought is that your suggestion...possibly cut back to single whey portion in pwo and i see i could actually lose the sports drink carbs and mix in br. rice or yams. Would that produce the same necessary insulin spike?

Thanx again, PEACE
Joe

Nope, brown rice and yams are both complex carbohydrates that will not cause the insulin spike.

[santan1234]

thanks AandF6969 preciate it!