please help me with my diet. this is what i ate yesterday

[HeartBreaker]

my stats
29 years old
5 foot 9
172
17-18% bf

im trying to lose body fat and maintain muscle before i cyhcle in 1 year from now!
here is what i ate yeasterday

Meal 1 - 7 am. 52G Protein Bar, Oatmeal, Banana, Coffee
Meal 2 - 10 am. Can Of Chopped Chicken, Salad fat free ranch, a few pretzels
Meal 3 - 12 pm, - 10 oz Chicken Brest, Brown Rice, a lot of broccoli
Meal 4 - 330 pm - 60g protein shake, 10 Strawberries, half bag fat free popcorn
Meal 5 - 6pm - 10 oz chicken breast, Brown Rice, can of corn, fat free jello
meal 6 - 9 pm = 60 gram protein shake


most days are like this but i usually get more chicken/ whole meats like turkey or lean steak and veggies in sometimes i will go to subway once a week and get a foot of sandwhich. the diet is working im doing what i want but not fast enough. i work out as much as i have time for. i need to stay around the same weight and lose a few % bf in the next 9 months to a year


and yes i know some of you might say eat 15 eggs for breakfast or a pound of this meat or that one, but i do what i can and i change this rest with shakes i know its better to get chicken protein the powder but if i cant force it down my belly i do the shake with water

[aussie made]

It doesn't look enough quality foods. Protein needs to be at least 1.5 lean body mass. That's what will keep your muscle. Lower carbs and fats. Break it all up into a 50 30 20 split. Example 250g protein 100-150g carbs 50g fats. Work out your tdee. Minus 500 cals then work out the split from that. Have your carbs morning then before and after training only

[Live for the PUMP]

[QUOTE=HeartBreaker;6533118]my stats
29 years old
5 foot 9
172
17-18% bf

im trying to lose body fat and maintain muscle before i cyhcle in 1 year from now!
here is what i ate yeasterday

Meal 1 - 7 am. 52G Protein Bar, Oatmeal, Banana, Coffee
Meal 2 - 10 am. Can Of Chopped Chicken, Salad fat free ranch, a few pretzels
Meal 3 - 12 pm, - 10 oz Chicken Brest, Brown Rice, a lot of broccoli
Meal 4 - 330 pm - 60g protein shake, 10 Strawberries, half bag fat free popcorn
Meal 5 - 6pm - 10 oz chicken breast, Brown Rice, can of corn, fat free jello
meal 6 - 9 pm = 60 gram protein shake


most days are like this but i usually get more chicken/ whole meats like turkey or lean steak and veggies in sometimes i will go to subway once a week and get a foot of sandwhich. the diet is working im doing what i want but not fast enough. i work out as much as i have time for. i need to stay around the same weight and lose a few % bf in the next 9 months to a year


and yes i know some of you might say eat 15 eggs for breakfast or a pound of this meat or that one, but i do what i can and i change this rest with shakes i know its better to get chicken protein the powder but if i cant force it down my belly i do the shake with water[/QUOTE]

You either want help or don't want help.... This tells me you don't want help.. If you want help lay your stats, goals, and diet out. Save your excuses. This sport requires a lot of sacrifices. IMHO the word, "can't" is for the weak.

[HeartBreaker]

nah im just saying i wish i could eat that many eggs but they just wont get in my body no matter how hard i force tbh so i go to the shake. i cant eat more then 4 eggs or i cant move like that and ive tried since i was 15. no excuse im just saying about the egg part and sometimes to much meat u know

[Live for the PUMP]

nah im just saying i wish i could eat that many eggs but they just wont get in my body no matter how hard i force tbh so i go to the shake. i cant eat more then 4 eggs or i cant move like that and ive tried since i was 15. no excuse im just saying about the egg part and sometimes to much meat u know

Have you tried just eating egg whites? That is where most of the protein is. I usually saute some green peppers and onions. Then throw like 5 egg whites in and 2 whole eggs. Also if I am bulking I will throw some cheese in too. It is easy to get down for me. Don't start with 7 eggs though. Work your way up slowly.
Also you eat 10 oz of ckn breast at a time! That is like 58 g protein. You shouldn't need that many grams of protein per meal if you eat enough meals (6-8).

[Live for the PUMP]

Also I wouldn't eat chicken out of a can. Canned food is packed with sodium and if you are trying to lower BF, sodium is not your friend. Cook a package of breasts at a time so you have food for a few days.
Do you know your TDEE? Do you know approx macros you need to hit?

Pretzels, bars, all that fruit, jello, popcorn are not going to help you lose BF. Kick everything here but the fruit. Just limit fruit daily to first thing in the morning or PWO. Fruit has a lot of benefits and unless you are getting on a stage your body could use it.

[aussie made]

And who said u need to eat all them eggs? Buy frozen egg whites and drink them in a shaker with a bit of coffee or something for taste?