help with diet

[test_viper]

stats
22 yrs old
prob around 165lbs

not going for "size" ... i wanna be as lean as possible. period.

meal 1 : 3/4 cup of oatmeal -- add either 2 egg whites, an apple, or protien shake depending on the day

meal 2: 5 egg white, cup of spinich, 1/2 cup of walnuts and almonds mixed.

meal 3 : chicken breast. and a cup of rice

WORK OUT

meal 4: protien shale

meal 5: canned salmon or sardines ( how ever u spell it haha )

meal 6: always changes depending on my mood. veggies, protien shake. something really lite.


any insite would be helpful.

thanks guys

[test_viper]

just some pics

[Twist]

stats
22 yrs old
prob around 165lbs

not going for "size" ... i wanna be as lean as possible. period.

meal 1 : 3/4 cup of oatmeal -- add either 2 egg whites, an apple, or protien shake depending on the day
****steel cut oats and 6 whole eggs

meal 2: 5 egg white, cup of spinich, 1/2 cup of walnuts and almonds mixed.
****use a different protein source

meal 3 : chicken breast. and a cup of rice
****chicken and sweet potato is better
WORK OUT

meal 4: protien shale

meal 5: canned salmon or sardines ( how ever u spell it haha )
****soon after your shake I hope

meal 6: always changes depending on my mood. veggies, protien shake. something really lite.
****idk what to say here... cut out carbs and do a pro and fat meal

any insite would be helpful.

thanks guys

Roughly my stats. but you have more bf.

I recommend bulking very lean.

[Damienm05]

stats
22 yrs old
prob around 165lbs

not going for "size" ... i wanna be as lean as possible. period.

meal 1 : 3/4 cup of oatmeal -- add either 2 egg whites, an apple, or protien shake depending on the day No more variation. Out with the apple and shake, have 10 egg whites with your oats. Always.

meal 2: 5 egg white, cup of spinich, 1/2 cup of walnuts and almonds mixed. Decent meal but go with another, slower protein. Ideally, chicken breast, turkey, salmon, or tilapia.

meal 3 : chicken breast. and a cup of rice If this is white rice, cut it. If it's brown, fine. Other good pre-workout carbs include any number of grains, and sweet potatoes/squash.

WORK OUT

meal 4: protein shake

meal 5: canned salmon or sardines ( how ever u spell it haha ) Gross but the salmon is fine I suppose if you can't have a fresh lean protein meal. I've never had canned salmon really, always do tuna myself but can't imagine it being a bad option. Definitely add some fibrous carbs (green veggies). Adding a fat here is a MUST. More almonds or whatever you like.

meal 6: always changes depending on my mood. veggies, protien shake. something really lite. Assuming this meal is before bed, just have a casein shake or some cottage cheese. A lean steak is a decent idea as well. The idea is to have a slow digesting protein here for your body to have a source of the amino acids it needs when you sleep.


any insite would be helpful.

thanks guys

You're physique isn't 1/2 bad. Your diet is. I'd imagine with the above changes, you'll see tremendous cutting and lean mass quickly. I'm short on time and missing all but all vital info, so understand it's just a rough edit. Still, the bold is a must, imo.