Hows my Diet looking?

[josh8416]

hey guys changed up my diet a little bit, i went from 11 percent to 9 percent in 2 weeks on this, seeing what you think. i havent lost much size, well i hope i havent. im trying to get to 7 percent and get more muscle.

meal 1: 1 1/2 cups oat, 1 cup skim milk with 1 scoop of whey, 1 english muffin

meal 2: 2 pieces of wheat bread, 2 pieces fat free cheese, can of veggies(green beans, peas, or spinage), 1 chicken breast on the george formen

No shotgun
Workout

meal 3- 2 cups of skim milk, 2 scoops of whey, 1/2 cup oats, 2 rice cakes

meal 4- Dinner, which consist of chicken, steak, or pasta. veggies of course and rice, etc. Usually really clean dinner with lots of protein and veggies

meal 5-1 scoop of whey with water, 5 egg whites with 2 pieces of fat free cheese.

* i know i have a lot of sugar with the milk, but ive been doing this for 2 weeks and i drop body fat easily. ive always had a 6 pack and when i bulk i only get to 11 percent. any pointers or things to add to gain some more lean muscle? might just get on a lil test en. 300mg/wk here in a few, to help with sex problems and lack of pct last cycle. this is no cardio added, just added abs into my mix and more drop setting. So far ive lost 3 pounds doing this and 2 percent body fat.

stats, 180, 5'9, 9 percent

[Tambit24]

Nice that it works, but seems high in carbs and not sure with the milk, but what works, works.

[josh8416]

ya i think my cals are not enough, but i was reading a sticky at the top and it said cals dont really matter. ive dropped about 3-4 pounds but im leaner for sure. viens are showing in shoulders/chest and my 6 pack is almost perfect. last week i was 8.5-9 body fat, lower back is an issue. iunno what to add to it, i hate cottage cheese, lol. and i do add tuna when im hungry.

[josh8416]

im going to take away the 1/2 cup of oats after workout and just have a whey shake with flax oil and 2 rice cakes. most of my carbs are in the morning and before workout. i thought that is what u wanted? oh and for how much cals, protein, and carbs im getting i kinda took i est. guess, my dinner varies.

Rough Estimate!

Cals:2700-2900
protein:250-270 grams
Carbs:190-220 grams
Fat: maybe 20-30 grams

[Prada]

Your Cals and Carbs are a little high(based on your estimates), you should increase the fat a little. Having said that your macros dont like very precise. You can defintely work on the diet but if its working and are satisfied, thats what counts.

[josh8416]

ya i was thinking of cutting the carbs back. and usually my cals are like 2500-2800. i have not lost much size, stomach just looks leaner. im going to try to just keep a good diet and gain some quality muscle while losing body fat.