My Diet, advice would be appreciated

[asianbro]

I am looking for Lean gain,

Meal 1 - 9AM
1 Scoop of Protein Shake - 21/3.6/2.2- 125
Oats with apple and blueberry - 3/2.3/25 - 131
Milk - 6/3/9 - 90



Meal 2 - 11.30am
140g of Chicken Breast 43/6/0 - 245
1 Slice of Brow Bread 5/2/28 - 160
1 teaspoon of Olive Oil 0/4.5/0 - 40




Meal 3 - 14.30pm
140g of Chicken Breast 43/6/0 - 245
1 Cup of Brown Rice 4/0/40 - 150
1 teaspoon of Olive Oil 0/4.5/0 - 40





WORKOUT -4pm

PWO - 5pm
Surge Recovery

Meal 5 - 8pm
140g of Chicken Breast 43/6/0 - 245
1 teaspoon of Olive Oil 0/4.5/0 - 40
1 Slice of Brow Bread 2.5/1/14 - 80


Meal 6 - 11.00 pm
140g of Chicken Breast 43/6/0 - 245
1 teaspoon of Olive Oil 0/4.5/0 - 40
Half a pot of Cottage Cheese 14/2/6 - 94


244.7 50.9 131 1977

60% 10% 30%

[38jumper38]

Nice diet, Let me guess,
you are 14 years old or 16
you are 5'0 and 120lbs?
Rite?

[asianbro]

Nice diet, Let me guess,
you are 14 years old or 16
you are 5'0 and 120lbs?
Rite?

Yh sorry, my bad i should have put my stats in

163 pounds
about 21% bodyfat
height : 175cm
Been training for about 3 years on and off , the last 6 months have started training properly

[38jumper38]

Forgot your age, i try to access your profile, couldn't find it. Bf is high, need some cardio in the morning at empty stomach for 45 min to 1 hour, cardio after work out, you not see any results until your bf drops to 14% or less, and slowly you need to decrease your cardio, because you going to burn a lot off calories during cardio time.
Also I estimate your maintenance calories around 1920 calls/day (base in your weight and BF) . So you need to increase 500 calls on top of 1920 to bulk. When your BF decrease, your maintenance goes up a little, at 15%BF is 2040calls/day, at 10% 2160, is all base on 160lbs. remember to increase calls as you get bulk and droping the bf.

[asianbro]

Forgot your age, i try to access your profile, couldn't find it. Bf is high, need some cardio in the morning at empty stomach for 45 min to 1 hour, cardio after work out, you not see any results until your bf drops to 14% or less, and slowly you need to decrease your cardio, because you going to burn a lot off calories during cardio time.
Also I estimate your maintenance calories around 1920 calls/day (base in your weight and BF) . So you need to increase 500 calls on top of 1920 to bulk. When your BF decrease, your maintenance goes up a little, at 15%BF is 2040calls/day, at 10% 2160, is all base on 160lbs. remember to increase calls as you get bulk and droping the bf.

i am 22

Thanks for that, I am in the process of sorting cardio out, i just get bored of cardio to be honest, Gonna start thai boxing about 5 days a week for hour and half, but i will try and get my self up in the morning for a little bit of power walk and run in between. But since i changed the ways i started to work out, i am seeing results but i never really stuck to a diet, this is the reason i am sorting the diet for the final time. Also change my eating habits.

my main issue is that that i carry most of my fat around the belly area so thats the reason i am looking for lean gain while shreadding the fat, i would like long lasting change.