Decreasing a Body a Fat & Diet Advice...

[breakthelines]

Hi there, I've been training 15 months and I'm Looking for some help to drop some more body fat before I start my first bulk in winter 2014. I was 109kg & 31% BF. My current stats are below;

Age: 28
Height: 186cm
Weight: 89kg
Bf%: 16%

I train the following split at 5am each morning;

Chest/Biceps/Abs
Back/Triceps/Calves
Legs (Light)
Shoulders/Traps/Abs
Triceps/Biceps/Calves
Legs (Heavy)
Rest

My maintenance calories are around 3000. I'm not currently doing cardio but recently ran 12.3 on the beep test and am happy to do HIIT Running.

I eat the following meals everyday, only dinner changes;

Breakfast - 2 Eggs, 1 cup egg whites, 40g cottage cheese, 2 Slices Burgen Bread
Morning Tea - 200g Chicken, 75g Basmati Rice, 40g Ketchup
Lunch - 200g Chicken, 75g Basmati Rice, 100g Avocado
Afternoon Tea - 1 Scoop Whey, 170g Chobani Greek Yogurt & 100g Strawberries
Dinner - 250-300g Meat plus salad or veg
Before Bed - 1 Scoop Whey Protein

Macros: Protein - 280g, Carbs 250g, Fat - 90g (Maintenance)

Aim is to get down to 10%.

Any advice would be great!

[Back In Black]

I think you could start be dropping your protein to 250g per day and adding in some cardio. Create an overall deficit of 300cals per day on average and aim for a slow cut. When you stop losing weight either up your cardio and/or drop your carbs to lose anther 200-300cals per day.

It's great that you know your maintenance, takes the guesswork out of it

Btw, 40g ketchup?

[breakthelines]

I think you could start be dropping your protein to 250g per day and adding in some cardio. Create an overall deficit of 300cals per day on average and aim for a slow cut. When you stop losing weight either up your cardio and/or drop your carbs to lose anther 200-300cals per day.

It's great that you know your maintenance, takes the guesswork out of it

Btw, 40g ketchup?

40ml...I like Tomato Sauce (Australian Thing lol).

No go?

[Back In Black]

40ml...I like Tomato Sauce (Australian Thing lol).

No go?

I like it too. But on fish and chips not rice lol. Just seems like a big portion that's all.

Your food choices are ok buddy, a couple could be better but it's way better than most. If I was being picky the 2 I would change would be to swap your bedtime whey for cottage cheese although with that amount of meat for dinner you don't really need the bedtime protein and that's where you could lose the 30g from. Also I'd swap strawberries out for some real berries, raspberries or blueberries but that's being really picky.

[breakthelines]

I like it too. But on fish and chips not rice lol. Just seems like a big portion that's all.

Your food choices are ok buddy, a couple could be better but it's way better than most. If I was being picky the 2 I would change would be to swap your bedtime whey for cottage cheese although with that amount of meat for dinner you don't really need the bedtime protein and that's where you could lose the 30g from. Also I'd swap strawberries out for some real berries, raspberries or blueberries but that's being really picky.

Thanks I'll buy Raspberries instead and I'll decrease my meat portion at dinner. I like the shake before bed.
Anything else I could swap out or change?
Btw, I don't mind eating the same thing everyday.

[breakthelines]

Btw, can you edit the thread title....

[Back In Black]

Thanks I'll buy Raspberries instead and I'll decrease my meat portion at dinner. I like the shake before bed.
Anything else I could swap out or change?
Btw, I don't mind eating the same thing everyday.

I would add some green fibrous/cruciferous veggies - brocolli, green beans, spinach, asparagus, sprouts etc

Btw, can you edit the thread title....

Not me personally, only admin can. Though I don't think it really matters What do you want it to be?

[breakthelines]

I would add some green fibrous/cruciferous veggies - brocolli, green beans, spinach, asparagus, sprouts etc

Oh I eat those veggies/salad with my dinner...always low carb and green!

Just without the a and a...lol

Also not sure I mentioned it, i haven't done AAS. Not that matters I guess.