Hello

I am 27 Years old 5'11 - 198 Pounds With the electronic body fat percentage calculator 16.5% - 17.8% body Fat.

Vitamin C 500 mg, One a Day Multi, 50 mg Zinc & Fish Oil Every day.

Here is what I eat every Day.

9 am
Muscle Milk 25/ 9 / 10 / 220 Calories

1pm
Turkey Sandwich 18 / 3.5/ 47 / 280
Mustard 0 / 0 / 1 / 5
Cheese 2 / 3.5 / 1 / 40
Apple 0 / 0 / 9 / 35

20 / 7 / 58 / 360

Gym 6:30
I do 20 minutes of cardio I do sprints 30 sec as fast as I can 90 sec of walking And repeat.

I also Lift Wights for about 45 minutes to a hour.
I always do heavy weights 6 rep & 6 sets

Salad
Rice 2 / 3 / 23 / 130
Black Beans 7 / 1 / 23 120
Steak 30 / 6.5 / 2 / 190
Salsa 2 / 0 / 7 / 35
Corn 3 / 1.5 / 15 / 80
Lettuce 4 / 0 / 8 / 40
Vinaigrette 0/ 12 / 6 130

48 / 20 / 84 / 725


Total 107 / 39 / 168 / 1460

I am looking to lose body fat.

I don't call what I eat a diet I just try to stick with something healthier then junk food and something I can stick with.

I have few questions

Should I do a whey protein shake after my work out?

Is there something I should be adding to my food intake more fat more protein?

Could I work out 2 time a day or will this not give me time to rebuild my muscle?

Is swimming good cardio?