i want to cut fat and build muscle... but seriously...

[ARMY_OF_1]

I am 25yo, 5'8", 225lbs, 13%bf and have been training for more than 10 years. After college i fell off the map due to lack of time/motivation for about 2 years. I have been back at it again full bore for 3 months. I have seen alot of gains(as expected at the begining). I am looking for a diet that i can cut with, but maintain FULLNESS. I realize that i will lose some lean mass(THIS IS NOT MY FIRST RODEO). I am not in a big hurry to lose the fat and dont feel that i have any business using anything untill i have begun to stagnate in my progress. I even want to stay away from supps untill my progress stagnates(including fatburners) I may consider a lean bulking cycle after i get my shit together but now is not the time or place for that discussion. I can make a lot of progress naturally for months(ie 12 or more) to come. i eat very clean 6+ times a day with 1 or 2 cheat(clean carb up not pig out) meals per week usually evenly spaced every 3-4 days. I am currently on a 50p-40c-10f(plus some extra good fats like olive oil and nuts when i feel my body needs them). i do 30-60min cardio (65-70% hr) 5+ times a week and lift 5+ times a week. i know some may throw me to the wolves for overtraining but i know what my body can handle and when the time comes i will adjust the workouts accordingly.

I simply wanted input on a diet that i can continue to maintain fullness in the muscles but gradually cut body fat. I hate feeling flat and find it to be demotivational. i would appriciate anyones input and experiences on the matter. sorry for the long post but i didnt want to waste time with"what are your stats" what is your diet like" etc. questions

"if you always do, what you always have done, you will always get, what you always have gotten"

Thanks Bros

Army Of 1

[bodybuilder1107]

you need to list the diet out so it can be critiqued, what are you taking in a day for calories and what is your bmr(basal metabolic rate)

[ARMY_OF_1]

Meal 1
6-8 egg whites 2 yolks
1/2 cup dry oats

Meal 2
protine shake
40p 16c 12f

Meal 3
2 egg whites
1/2 cup brocolli
6oz tuna
1tsp olive oil

Meal 4 Pre WO
protine shake
40p 16c 12f
1/4 cup oats

Meal 5 PostWO
protine shake
same as above

Meal 6
chicken breast(1-2)
cooked in olive oil
1 cup cooked whole wheat pasta
1/2 cup broccoli

Meal 7
Tuna/chicken/fish
1/4 cup cottage cheese(sometimes)

This is exactly what i ate today my macros stay pretty much the same. I substitute comperable lean beef, chicken, fish. carbs are comperable yams, brown rice,whole wheat pasta, oats.

The 7th meal is usually if i am hungry before bed. i figure it is a better late meal without carbs

it might not be exactly 50-40-10 but it was an estimate

Thanks for all your help

[M302_Imola]

Meal 1
6-8 egg whites 2 yolks
1/2 cup dry oats
Not bad, I might increase the oats to 1 cup
Meal 2
protine shake
40p 16c 12f
A whole food source would be better, such as 5oz can of tuna, lean ground turkey, etc. Also add some efa's (almonds, fish oil, olive oil, etc.)
Meal 3
2 egg whites
1/2 cup brocolli
6oz tuna
1tsp olive oil
Looks good, might increase to 1 cup of broc if you are still hungry.
Meal 4 Pre WO
protine shake
40p 16c 12f
1/4 cup oats
You need more pre workout carbs...up the oats to 1 cup. Consume this meal about an hour before you hit the gym.
Meal 5 PostWO
protine shake
same as above
You need more post workout carbs...up the oats to 1 cup.
Meal 6
chicken breast(1-2)
cooked in olive oil
1 cup cooked whole wheat pasta
1/2 cup broccoli
Drop the pasta and add more broc, also olive oil loses its properties when its heated either add some that is uncooked or another efa. If you are carb sensitive leave out the carbs here.
Meal 7
Tuna/chicken/fish
1/4 cup cottage cheese(sometimes)
Good, I would have the cottage cheese every night and maybe up it to 1/2 cup.
This is exactly what i ate today my macros stay pretty much the same. I substitute comperable lean beef, chicken, fish. carbs are comperable yams, brown rice,whole wheat pasta, oats.

The 7th meal is usually if i am hungry before bed. i figure it is a better late meal without carbs

it might not be exactly 50-40-10 but it was an estimate

Thanks for all your help

Comments in bold above^!
I have made some suggestions but we really need to see your macros broken down for each meal and totals. Also, I don't think you are taking in enough calories for a guy your size. That being said your stats seem really stout, if you are indeed 13%bf. Would love to see a current pic if you have one.

[FallenWyvern]

Ya those are close to smokethedays stats and he is jacked.

[ARMY_OF_1]

Thanks for the input Imola i will adjust and see what happens. I'll get ahold of a camera and get some pics up... i checked Smokethedays out and if he is 13% im probably more like 16-17%(sucks) i went with what the girl who was testing at the gym said... i guess she was wrong. i never really have had it checked until now(other than the mirror test). ill get it done again today and get a second opinion. ill get/post macros when i get back from the gym.

[XD40]

Good luck man...and get ahold of a camera soon