Need cutting advice check out my current diet

[giblets]

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[scotty51312]

cut out the potato at dinner. You dont' want carbs that late in the day. Possibly replace the carrots with a vegetbale with lo Glycemic index. I don't see a workout or post work out meal in this plan.

[giblets]

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[giblets]

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[bp887]

Mondays - Cardio in the Morning, Full Upper Body Workout (Weights) Evening

Tuesday- Cardio in the Morning, Full Lower Body Workout (Weights) Evening

Wednesday- Cardio-Morning, Full Upper Body Workout (Weights) Evening

Thursday- Cardio- Morning, Full Lower Body Workout (Weights) Evening

Friday - Cardio- Morning, Full Upper Body Workout (Weights) Evening

Saturday - Cardio- Morning

Sunday - Off

I think what you have nutrition wise is very good, however I would make some changes to your workout plan. I think the alternating upper/lower body workouts every other day is not sufficient enough to achieve your maximum fat loss. On your full upper body and lower body workout days, you want to go all out to the point where you want enough rest to start up back again. I would personally modify the workout to this:

Monday: Cardio, Upper Body
Tuesday: Cardio, Lower Body
Wednesday: Rest
Thursday: Cardio, Upper Body
Friday: Cardio, Lower Body
Saturday:Rest
Sunday:Complex

This is the cutting diet that I will be following. You'd have 4 hard working out days with 2 good days of rest for recovery so that you are not killing off your hard earned muscle. This also gives you a full day of rest on Saturday to maybe participate in a social activity which is good for your mental health while on a cutting diet.

Also you may want to establish a cheating day which is very effective. I would suggest Saturday as a cheating day. Maybe go out for a cheat meal with your friends, gf, or family. Not an all out binge but just a meal. Read this forum post by Rambo where he talks about the benefit of having a cheat meal and cutting nutrition in general

http://forums.steroid.com/showthread.php?t=75729.

You probably already know this but for the morning Cardio, make sure you are doing HIIT interval training. You can also look into Complexes which is just as effective as HIIT. Look into the tabata method as well. Also I found it fun to mix up cardio. So one of the cardios can be a treadmill HIIT. Another could be an uphill slope HIIT run, jump roping, shadow boxing and complexes. This just makes your work out fun. Good luck to you man and post your results once your satisfied.

BP

[gbrice75]

Stats

Age: 28
Weight: 233
Height: 5'8 (not 5'11 screwed up on another thread)
B\F: 21%
Training: Started at 16, used AAS at 18 last time at 24, stopped training 24 into 25, now started back at 28 now, no AAS ATM and not for awhile.

Supplements

Multi-Vitamin
Creatine
Protein
L-Glutimine
Fish Oil (Wild Salmon)
BCAA Powder


Workout Schedule

Ab's - Everyday

Cardio is usually 30-40mins

Every Weight Lifting Exercise, For Upper Body 3 Sets 10 Reps, Lower Body 4 Sets 10 Reps

Mondays - Cardio in the Morning, Full Upper Body Workout (Weights) Evening

Tuesday- Cardio in the Morning, Full Lower Body Workout (Weights) Evening

Wednesday- Cardio-Morning, Full Upper Body Workout (Weights) Evening

Thursday- Cardio- Morning, Full Lower Body Workout (Weights) Evening

Friday - Cardio- Morning, Full Upper Body Workout (Weights) Evening

Saturday - Cardio- Morning

Sunday - Off


Diet as of now


Breakfast

6 Egg Whites
1\2 cup Plain Oatmeal
1 Banana
Protein Shake

Drop the banana and add 1-2 whole eggs

Snack 1

1 Can of Tuna
Baby Carrots
Whole Wheat Tortilla (8 inch)

Not bad, but try for a better carb source if possible. Also, carrots are very high in sugar, I would try and stay away from them as you have pretty high BF

Lunch

Multi-Grain Bread
2 Egg Whites
Mayo
Protein Shake

This is a crap meal. Drop it completely and replace with 4-6oz of a lean protein source and about 30g complex carb - something better then processed multi-grain bread

Snack 2

1 Can of Tuna\w Balsamic Vinegar, Chopped Onion, Diced Tomatoes, Parsley

It's ok but no real energy source here. Don't know what time of day this is or where your workout falls, but if this is pre-workout add a complex carb

Dinner

2 Chicken Breasts, Steak or Fish
Medium Potato\w Hot Sauce
Mixed Fresh Veggies
Small Salad (Dressing Home Made Balsamic Vinegar, Oregano, Olive Oil, Black Pepper)

This is probably late in the day, so you might want to consider dropping the potato. Everything else is good

Snack 3

Protein Shake

Make it a Casein shake, and add a tbsp of natty PB or 1 oz of your favorite nut

Total

Calories - 2543
Protein - 267.08g
Fat - 51g

My goal get to 15% body fat or lower and get fit. Then bulk up with lean muscle.

What should I change in my diet, workouts, supplements, should I drop something or add something for quicker fat loss (used aspirin\ephedrine\caffeine before but nobody around here carries it anymore).

I hope someone can help I gave as much info as I could, if I missed anything just ask.

Thank You

Diet suggestions in bold. Also, I don't particularly like your workout routine although I can't see details of it. Chances are you are overtraining. When I trained TBW, I did 3 days a week (mon-wed-fri) and did an upper body push, upper body pull, lower body something (squat, dead, etc) and a supplemental exercise.

[giblets]

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