My Spring Lean Mass Diet...

[en1222]

My New Diet

I want to start a lean mass diet. I am 5'11 190lbs 13% bf. I am looking to drop some BF but retain most of my muscle hence making me look more defined... Please let me know how my diet looks.

6:30am - 7:10am 35 - 40 mins cardio 4-5x/wk (60%-70% max heart rate)
(I have 20grams of protein from Whey before I do cardio. I do not eat my first meal until 1 hour after cardio.)

Workout day diet (on non workout days I eat all my carbs in the 3 meals about 100carbs total)

Meal 1 Pro/carb

egg whites/1 cup oatmeal/1 scoop of Whey
(pro 50g, carb 80g fat 4g)

Meal 2 Pro/fat

Whey protein/ Almonds
(pro 40g, carb 3g, fat 14g)

Meal 3 Pro/fat

Chicken or lean Steak/ Veggies /Flax oil or Fish oil
(pro 50g, carb 8g, fat 16g)

Meal 4 Pro/fat

Egg or Chicken salad (homemade with 1tbsp low fat mayo)/Flax or Fish oil
(pro 40g, carb 2g, fat 16g)

Meal 5 Pro/Carb
Chicken or lean Steak/Veggies/1 cup Brown Rice or Whole Wheat Pasta
(pro 50g, carb 80g fat 7g)

---WORKOUT---

Meal 6 Pro/Carb

PWO Protein Shake with Dextrose
(pro 40g, carb 80g)

Meal 7 Pro/Fat

Casein with Flax or lean Meat with Flax
(pro 35g, carb 2g, fat 16g)

Total Pro 300g carb 255g fat 73g

I used to have a meal before 7 that included protein and carbs but i thought i was eating too much so i

removed it. I figured that I am eating complex carbs right before i workout and the simple carbs right

after I work out.

Am I having too much fat? (most of it is good fats)
Am I having enough carbs?
What should i change?

[en1222]

any comments will help...

[en1222]

bump no one can help me??? Is there something wrong with my diet???

[steve0]

the diet looks good man, if your worried about haveing to much fat in the diet just make sure your fat intake is around 15-20% of ur diet

[steve0]

O and just do cardio on an empty stomac man you will get better results quicker

[en1222]

O and just do cardio on an empty stomac man you will get better results quicker

Thanks bro.. I only do cardio on an empty stomach.. I feel it works alot better....

Do you think my carb amount is ok?? I do not want to gain any fat by eating excess carbs

[dannyboy18]

the diet does look good... actually very similar to the lean bulk diet that I'm on. I'm just a liitle lighter then you but have a lot of the same goals. I want to lower bf while increasing weight and get that more defined look. I've been on it for almost a week and I look and feel like a new person. I've been lifting on and off for 4 years so I have a decent foundation to work around I just want to pack on some pounds of 'lean muscle.' I don't do any cardio though before then I will look a lot leaner then I want. Your protein and carb intake is about the same as mine... I just take in about 30 g. more fat then you b/c I make my own salad dressing with flax/olive oil/red wine vine/ and nat. spices. It's pretty good and gets me my essential fats that I need. Keep us posted on how this works out for you. I'm enjoying it. I take whey b4 bed... let me know how that casein works out for you b/c I hear to take that instead. Later bro.