Critique diet for professional athlete

[heavyquestions]

Hey guys-
I was in killer shape for most of my life, then I joined the US Navy and got lazy and nagging knee injuries gave me a cop out to stop cardio...now after getting winded after running up my stairs at home and pushing the 25 percent bodyfat marker, Im disgusted with myself and have been reading a lot on these forums...so Im posting a diet Ive been trying, and I really need to get under 15 percent by June 1st, so please, if you got the time, help me out.

Also, I added a picture of myself that I took today (March 1st, 2008), so I know Im a bit out of shape, but no harsh comments...helpful only please.

Diet:
Morning: 1/2 Cup straight oats, 7-8 egg whites, tblspn salsa
two hours later (THL) - tin of tuna
lunch : Fish or chicken breast with tblspn of salsa, celery
THL - Protien bar and/or shake
Preworkout : Shake
Post work out: Shake and lean protien (lean cut beef or chicken breast)
Before bed: Lean protien source.

I try to consume at least 200grams of protien and keep fats down low and try not to go over 180g of carbs.

Supps: Whey protien, fish oil, multivitamin.

Stats:
Height is 68 inches, waist is 42 around navel, neck is 16 1/2. 23 years old.



Thanks guys.

[heavyquestions]

sorry, heres the picture.

[heavyquestions]

Also

Workouts consist of 40 minutes of cardio in the AM on empty stomach and evening I do resistance training, one bodypart a week (3 to 4 excercises a workout) and then 30 minutes cardio in the evening.

[heavyquestions]

bump.

cmon guys...I got three months to drop 10 percent bodyfat. help me out.

[soulstealer]

How much do you weigh....?
if your natty your goona want to do less cardio Like 30 minutes am(5 days a week) and 20 minutes PWO.....
Also if your natty your goona want to eat more.... how much do you weigh?

[perfectbeast2001]

layout of diet looks ok. Carbs are in the correct places to give benefits with the least fat storage. I would drop the shake/bar and use some real food here. The shake is great for PWO or maybe breakfast to boost amino levels quickly.
Make small changes to your diet and cardio every 2 weeks to keep the fat burning going as the body will evetually sit happily in homeostasis. not good!

[heavyquestions]

I weigh 210 lbs approx. I last weighed myself in the evening after my workout, and I was 212, so I imagine on an empty stomach and all that Im around 210.

Thanks perfectbeast, you are by far the most professional sounding contributor on this site.

also, with this diet, Ive been running it for two weeks and havent dropped any inches, or pounds really, but other people can tell that Ive slimmed down...hows that possible?

[naturalsux]

I weigh 210 lbs approx. I last weighed myself in the evening after my workout, and I was 212, so I imagine on an empty stomach and all that Im around 210.

Thanks perfectbeast, you are by far the most professional sounding contributor on this site.

also, with this diet, Ive been running it for two weeks and havent dropped any inches, or pounds really, but other people can tell that Ive slimmed down...hows that possible?

you mighta gained some muscle in place of the bf. rely on the mirror not the scale.

[perfectbeast2001]

if you have just started back training then an increase in lean mass may have caused the fat loss along with some muscle growth. Dont use the scales to judge fat use your eye.

If you believe you are not dropping fat either up the cardio or slightly lower carbs.

[heavyquestions]

Will do both boss. Which carbs should I cut out? oats?

[perfectbeast2001]

no the protein bar. oats are needed in the morning. im hoping you have some carbs in your shake pwo as well. if you dont then start adding some powdered oats or dex to it. dont worry about fat storage here as they will replace glyco levels and are essential IMO