How is my diet

[etman]

Stats
5ft 9
200 lbs
bf 13%

could you guys please tell me if I need some work on my diet
I am trying to cut down 2-3% bf

7am 4eggs 2yellow 2white scrambeled with mushroom and tomatoes
gnc mens vitamin pack

930am small bag of lean homemade beef jerky/ handfull of almonds

1100 half bar of detour oatmeal bar
1110-1210 -gym

1215-pwo muscle mike shake 50g protein
3 large chicken breast grilled 1 1/2 cup brown rice/ mixed veggies

230- handfull of almonds/ trailmix/ other half of detour bar

530- 3 chicken breast grilled brown rice and veggies

730- all organic penut butter and sugar free honey wheat sandwich. Glass of fat free milk

That's ls what I eat every day I will switch up the protein to spice it up a bit
take it easy on me I never have posted my diet before lol I'm sure it needs some work
any advice ?????

[gbrice75]

Stats
5ft 9
200 lbs
bf 13%

could you guys please tell me if I need some work on my diet
I am trying to cut down 2-3% bf

7am 4eggs 2yellow 2white scrambeled with mushroom and tomatoes
gnc mens vitamin pack

How about some complex carbs here? 1/2 cup of oats would be a good start. Add more whites as well - 2 whole eggs, 6 whites. A quick protein shake here wouldn't be a bad idea just to get some protein in fast.

930am small bag of lean homemade beef jerky/ handfull of almonds

I'd do complex carbs here again instead of the almonds. Save the fat meals for later in the day. How about a sweet potato or some brown rice?

1100 half bar of detour oatmeal bar

No!! You need a real meal here! 6oz of a lean protein and another serving of complex carbs to fuel your workout!

1110-1210 -gym

1215-pwo muscle mike shake 50g protein
3 large chicken breast grilled 1 1/2 cup brown rice/ mixed veggies

Drop the chicken and rice/veggies and just do the protein shake (find a better whey protein, muscle milk is crap from what I remember. Save the chicken/rice/veggies for your PPWO meal, about an hour after this one

PPWO meal here (chicken/rice/veggies)

230- handfull of almonds/ trailmix/ other half of detour bar

Where's your protein? You need it at every meal. Dop this entire meal, and make your 5:30 meal this one.

530- 3 chicken breast grilled brown rice and veggies

This is now your 2:30 meal. For 5:30, keep the chicken breast but this is where i'd start the switchover to protein/fat meals. So, do the chicken and some almonds. Keep the veggies

730- all organic penut butter and sugar free honey wheat sandwich. Glass of fat free milk

Is this right before bed? Seems too early. If you don't go to bed for another few hours, do a lean protein/fat meal here. Salmon or lean steak would be a great choice. Drop everything here and make it a better/proper meal

Right before bed - do 2tbsp of natty peanut butter and a casein shake. OR you can do more lean steak, or cottage cheese - your choice. I like the casein/peanut butter because it's like a snack before bed

That's ls what I eat every day I will switch up the protein to spice it up a bit
take it easy on me I never have posted my diet before lol I'm sure it needs some work
any advice ?????

Not to $hit on your parade, but 2%-3% bodyfat? You're dreaming bro. Bodybuilders in comps don't get that low. You'd probably be dead or very sick. IMO, aim for a short term goal that's more realistic, like 10%. From there, you can re-evaluate and try to get lower, perhaps 7%. Anyway, I made some suggestions above in bold regarding your diet.

PS - need to see macros for all your meals (protein/carbs/fat/calories) - without that, we're really just pissing in the wind here...

[sean_holland]

Makes me think that if he wants to get to 2-3% BF (which is highly unrealistic) that his current BF stats are most likely embellished to say the least.

2-3% is not a viable option....you are looking to be accepted into Auschwitz, not into Body Building.

[gbrice75]

2-3% is not a viable option....you are looking to be accepted into Auschwitz, not into Body Building.

Harsh words, but true...

[etman]

I meant down 2-3% from 13%
and I don't embelish my stats

[etman]

I meant down 2-3% from 13%
and I don't embelish my stats

I will post up new diet with your recommendations along with macro

[gbrice75]

I meant down 2-3% from 13%
and I don't embelish my stats

I will post up new diet with your recommendations along with macro

Gotcha, that makes alot more sense! Sounds good; I look forward to seeing your revised diet.