Need some Help

[cenx]

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?

[SuperLift]

Thats a horrible diet bro. Check out some of the stickies on how to diet properly. You need to be taking in more than 1400 calories and also need to eat your meals more often. Swimming is good cardio. You could do early morning cardio then your weight training later in the afternoon.

[gbrice75]

Diet can use alot of work for sure bro. For one, as mentioned above macros are low for your bodyweight. Protein is a joke and needs to come up ASAP. Carbs are ok (not the sources though) and can probably even come down to the 125g range. Fats need to go up.

Take a look below at one of my diets and maybe you can get some ideas - it should provide you with a good template for something cleaner and more balanced.



GB's Current Diet:

PROTEIN/CARBS/FAT/TOTAL CALORIES

MEAL 1 - PRE-WORKOUT
4:30am

Premier protein shake - 30/5/3/160
1 cup oats - 10/52/5/280
1 Extra Large Whole Egg - 7/0/5/90
1/2 cup liquid egg whites - 12/2/0/60
1/2 cup blueberries - 0/10/0/40

TOTALS: 60/70/12.5/620

5:30am - WORKOUT, followed by 1 hour cardio

MEAL 2 - POST WORKOUT
7:30am

1 cup oats - 10/52/5/280
2 scoops Myofusion - 50/10/6/315

TOTAL: 60/60/11/600

MEAL 3
10:00am

6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
7oz Sweet Potato - 3/35/0/150
1 Cup Green Beans - 1/4/0/20

TOTALS: 40/40/2/350

MEAL 4
1:00pm

4oz 95/5 Lean Ground Beef - 35/0/7/200
1/2 cup (a little over) Brown Rice - 5/40/1/180
1/4 cup tomato sauce - 0/3/0/12
2 cups baby spinach - 2/2/0/15

TOTALS: 40/45/8/415

MEAL 5
4:00pm

3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
1 scoop ON 100% Casein - 24/3/1/120
2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

TOTALS: 50/15/4/300

MEAL 6
7:00pm

6oz Broiled Tilapia - 35/0/3/165
1 cup broccoli - 3/6/0/30
1tsp EVOO - 0/0/5/45

TOTALS: 40/6/8/235

MEAL 7
10:00pm

1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

DAILY TOTALS: 315/250/50/2700

46% protein, 37% carbs, 17% fat