Diet Help

[01bullitt]

OK, I'm thinking of dieting down some more before running a cycle. Currently I'm sitting at about 14-16% BF at 245. I'm trying to figure out what kinda diet would be best for me to get down to about 11-12% BF the fastest. Currently my protein comes from either chicken, turkey, fish, or bison. I do have eggs on an occasion, and of course protein shakes. The shakes I use have 60g Protein, 3 grams Carbs, and 1 g Fat. As far as carbs, I eat salads, green beans, some wheat bread, brown rice, and try to avoid others. I do eat other veggies, but these are the most common. I really try to watch my fat intake and supplement with fish oil and CLA, also use almonds to get fat.
What do you guys think I should be at for daily calories and how should I do my ratios?

Oh the one bad think I think I eat is alot of deli meat, which I figure might have too much sodium. What about that?

[01bullitt]

Ok here is some more info on my diet.
Currently trying a CKD diet. Low carb days have a total cal intake of 1840
Having 70g of carbs, 300g protein, 40g fat.
Doing 4 days low carbs, followed by 1-2 days carb reload, the remaining days are at slightly below maintance. The maintance days are 3200 cal
The reload day will be at roughly 3900-4000 calories.
I'm still trying to get the reload down, trying different amounts and types of carbs.
Any feedback would be great

[smokethedays]

If you list you meals break down and times, you will get many responses.
You are not providing enough valuable info to get helped, we needed some more detailed data.

[Damienm05]

Please look at how others who've been helped have posted ther diets and post a sample day accordingly.

[01bullitt]

Meal 1:
1 Egg
3 egg whites
2g Fish Oil
2g CLA
1 oz Raw Almonds

Meal 2:
1 ProComplex Shake- 60g Protein, 3g Carbs, 1g Fat

Meal 3:
8 oz Turkey Breast
1 cp Pineapple
1 oz Almonds
2g Fish Oil
2g CLA

Meal 5:
Procomplex shake 60g P, 3g C, 1g F
4 oz Chicken Breast

Meal 6:
8oz Tilipia
2 cps Salad w/ fat free italian dressing
1 cp green beans

Meal 7:
Casien Protein Shake- 24g P, 3g C, 1g F

That is a pretty normal day for me as of late

[Damienm05]

Meal 1:
1 Egg
3 egg whites
2g Fish Oil
2g CLA
1 oz Raw Almonds A) No carbs at breakfast? You need energy, especially here. B) 15g protein at most. Add 5+ egg whites and replace the almonds with 1 cup of oats or other non-processed complex carb (no toast, breakfast cereal, etc)

Meal 2:
1 ProComplex Shake- 60g Protein, 3g Carbs, 1g Fat A) Too much protein for one serving. B) No energy source (carbs/fats) - protein only meals are very inefficient. C) Unless this is your post-workout meal, you should be eating real food and not a shake. Keys for this meal: 40g lean protein, 40g complex carbs. Example: 8 oz. chicken breast, 1 cup brown rice.

Meal 3:
8 oz Turkey Breast Is this raw turkey breast that you've cooked or deli slices packed with salt? If it's the processed shit, replace with real lean meat or fish.
1 cp Pineapple
1 oz Almonds
2g Fish Oil
2g CLA No complex carbs again, just fruit which is pure sugar. Replace the pineapple and almonds with another serving complex carbs and make sure your protein is quality (not deli meat).

Meal 5:
Procomplex shake 60g P, 3g C, 1g F
4 oz Chicken Breast If this is your PWO meal, replace the chicken with 1/2 cup oats or other complex carb. If it's just a regular meal, replace the shake with complex carbs and up the portion of chicken. Add green veggies too, I see none.

Meal 6:
8oz Tilipia Good
2 cps Salad w/ fat free italian dressing What kind of salad? Should be leafy greens (spinach, radicchio, frisee, baby lettuces) and not watery lettuce.
1 cp green beans Good. All you need to do here is add a serving of almonds that I removed from your earlier meals so that you have a fat source as energy to spare protein. Skipping the carbs here is a good idea.

Meal 7:
Casien Protein Shake- 24g P, 3g C, 1g F Add the other serving of almonds I removed earlier for pro/fat meal to further slow digestion of the casein.

That is a pretty normal day for me as of late

Comments in bold. Implement and see where you're at.

[01bullitt]

Ok I did strictly cardio tongiht at the gym.
20 minutes on the stairs and 30 minutes on the eliptical for a total of 572 calories at a slow pace.

Dinner consisted of an 8 oz chicken breast, 3 cps of salad( spinach, baby lettuce)
Before bed I had my casien shake and the almonds you suggested moving.

On a side note, I cooked 2 other 8 oz chicken breast to take to work with me.
My question is that I have a very hard time eating alot of solid food during the day and find it easier to grab a shake or two. You made it seem as though my shakes are not a good idea and that a 60g protein shake is too much, why is that?
Lastly, when I lift tomorrow and so on, post workout could I make a shake with my procomplex and waxy maize? If so how much of the waxy maize should I use?