need some advise

[hllbilly291]

ok, i plan on running a cycle, but first i want to get my bf% down. here are my stats:
26
5'10''
210
the grip deal says 19% bf
here is a sample of my diet. dont really know how much is in the meat, as far as carbs, protein and fat. so my totals are without those. protein is 153g(not counting meats) fat is 28g, and carbs are about 127g. if i had to guess i would say over 200g of protein. i work out six days a week, cardio every day. 10-15min three days a week and about 30 min the other three days. my goal is to add lean muscle as well as lower the bf so i can run my gear. please feel free to rip into me and tell me where im messing up. thanks.


meal 1: whey protein shake, 4 egg whites, two pc wheat toast, flax seed oil
meal 2: canned tuna, low fat cottage cheese
meal 3: chicken breast, brown rice, veggies, flax
work out
meal 4: two scoops whey protein, banana
meal 5: steak or chicken, brown rice or whole wheat pasta, veggies
meal 6: whey shake, natural p-nut butter

[gbrice75]

ok, i plan on running a cycle, but first i want to get my bf% down. here are my stats:
26
5'10''
210
the grip deal says 19% bf
here is a sample of my diet. dont really know how much is in the meat, as far as carbs, protein and fat. so my totals are without those. protein is 153g(not counting meats) fat is 28g, and carbs are about 127g. if i had to guess i would say over 200g of protein. i work out six days a week, cardio every day. 10-15min three days a week and about 30 min the other three days. my goal is to add lean muscle as well as lower the bf so i can run my gear. please feel free to rip into me and tell me where im messing up. thanks.


meal 1: whey protein shake, 4 egg whites, two pc wheat toast, flax seed oil

Make it 1 whole egg, 6 whites, drop the toast and replace with whole oats
meal 2: canned tuna, low fat cottage cheese

Drop the cottage cheese, do a complex carb here

meal 3: chicken breast, brown rice, veggies, flax

Finally a good meal!

work out

meal 4: two scoops whey protein, banana

Drop the banana. Add some oats to your shake

meal 5: steak or chicken, brown rice or whole wheat pasta, veggies

Stick with the brown rice, drop the pasta. Assuming this is later in the day, you might want to make this a protein/fat meal and drop carbs all together

meal 6: whey shake, natural p-nut butter

Swap the whey with casein - whey is too fast acting, casein will sustain you longer overnight

Your diet is kind of all over the place. Really need to see time of day and macros for each meal, but I attempted some critique above in bold