Lean eating!

[High-roller]

What foods would you bring into a lean diet.

For me I am thinking chicken/steak/ground lean beef/egg whites/oatmeal.

What are any other ideas, and for sorting my carbs and all, how would I work that out for someone at the Heigth of 5'9, 190lb, 13% BF?

I know, Cardio is a biggy, but I will be putting weigth before the cardio in my day frist

[jackjackson]

Check my diet spreadsheet
SpreadSheet
Currently what im doing with 4 days 0 carbs
Went from 186 to currently 165 1/2 9%bf

[oneshot]

fish are a great source of protein. most kinds of wild game such as venison, turkey, rabbit, squirrel, or turkey are great and cheap if you are an outdoorsman. as for carbs, oats, brown rice, sweet potatoes, whole wheat products, most fruits. good fats such as from nuts, olive oil, and avacados are essential to any good diet as well. ive recently started eating quinoa. its a grain most people have never heard of but it has a very low glycemic index, EFAs, and a good amount of complete protein. making it taste good is the tough part