@#$ Damn.... someone rip it apart!!

[daytrader]

Ok... .... this was a trainng day so the carbs will be higher and protein lower... i over slept btw too so my meals are slightly more jumbled together but you get the idea of where im at....on non training days ill keep carbs around 200 and protein around 400....

TIME MEAL FAT CARBS PRO
1030AM 1 Cup oatmeal 6 54 10
2 scoop protein 3 6 34
6oz milk 2 9 6
TOTALS 11 69 50

1230 1 CAN Tuna .5 0 37
1 cup brown rice 0 45 4
TOTALS .5 45 39

130(PWO) 1 Balance Bar 7 22 15
1 scoop pro 2 2 22
TOTAL 9 24 37

4-415(Postwo) 32 oz powerade 0 68 0
1/2 banna 0 15 0
pro powder 3 6 40
TOTAL 3 87 40

615 4 Chick loins 2 0 60
2 med potatoes 0 52 8
asperagus 0 8 0
TOTALS 2 60 68

815 Salmon Burger 10 0 23
can chick 1 0 25
1 tspn natty PB 8 3 4.5
TOTAL 19 3 52.5

1015 Eggs 2 whole, 3whites 10 0 24.5
2 slices turkey 1 0 10
1 tspn natty PB 8 3 4.5

1215(b4 bed) 1/2 cup cottage 0 7 14
2 slices turkey 1 0 10


TOTALS 64.5 300 351.5


*** Ok thats damn near 1.5 gs protein for a training day.... on non training days when i cut the carbs to 150-200 figure ill bump protein to 1.75 or 2gs per BW..... how good does this look? More or less fat? .... Like i said im just trying to cut out the BF not "cut" because i still need to gain muscle at my stage!!..I also think ill thorw in maybe one day a week where i challenge myself to only 100-125 carbs for the day....

[IBdmfkr]

What are your goals with this diet?

[daytrader]

What are your goals with this diet?

Well just basically lose as much BF as i can while still gaining muscle(iknow i know impossible right ).... Im around 15 or 16% and really need to get down to 11-12... but i feel istill need to develop overall..... and like i said this is my diet on a training day.... on non training day carbs will drop to around 150-200 and protein goes up to 400.... Hey how do my fats look?... need more need less??.... o and BTW as of now i am 6'3 234lbs

[IBdmfkr]

Not sure why you alternate your carbs on training/nontraining days. First of all at your weight I'd say you need more calories. Also, since you realize (or seem to realize) that you cannot bulk and reduce fat at the same time then you need to choose which is more important and shoot for that goal. How can you grow on a calorie restricted diet, on the flip-side how can you lose fat on a high calorie diet. See what I mean? Pick one and hit your goal and then switch. Personally I'd bulk first, 15% isn't really too high.

Meals look pretty good, but you need to decide where you want to go with it, then we can adjust accordingly.

[novastepp]

i would just like to say that if you do your cardio on non-training days, that will help stop fat gain, so it will keep you as close to as lean as you are now as possible. so work hard in teh gym, bulk up, and keep your cardio in check and you should like teh results. Good Luck

[daytrader]

Not sure why you alternate your carbs on training/nontraining days. First of all at your weight I'd say you need more calories. Also, since you realize (or seem to realize) that you cannot bulk and reduce fat at the same time then you need to choose which is more important and shoot for that goal. How can you grow on a calorie restricted diet, on the flip-side how can you lose fat on a high calorie diet. See what I mean? Pick one and hit your goal and then switch. Personally I'd bulk first, 15% isn't really too high.

Meals look pretty good, but you need to decide where you want to go with it, then we can adjust accordingly.

ya your right bro... i knew id have to choose one sooner or later :.... heres what im thinking... ill keep it at a very strict clean bulk for the rest of this month and then change it to cutting once april hits..shit man i gained 40lbs since the summer and ive been bulkingfor so long it seems my body need a break from this food :

Also the cardio... i was always had it ingrained in my head(i was told froma senior football player when i was a freshamn) never do cardio the day b4 chest because you wont have as much... is there anytruth in that if im only doing 20mins of jogging the day b4... also im still unsure of my fat intake... any suggestions ther.... thanks again bros

[IBdmfkr]

Cardio on nonlifting days should not effect your next day workout unless you're on a seriously carb depleted diet. I call Myth.

[Giantz11]

Cardio on nonlifting days should not effect your next day workout unless you're on a seriously carb depleted diet. I call Myth.

Yup, shouldn't effect you one bit.

Just create a cutting diet and we'll critique it and you implement it when you are ready.

[daytrader]

Yup, shouldn't effect you one bit.

Just create a cutting diet and we'll critique it and you implement it when you are ready.

thanks alot guys... how dows my diet look now for a strict clean bulk?? and also what do you think of my fat/intake and sources?

thanks again!

[Giantz11]

Fats look fine, although I'd get some EFA's in there, some Flax Oil, but keep your fat the same, just take some out some where.