Diet need critiquing and help!

[brad1986]

I am currently 5'10 25 ys old and 195lbs at 13%bf. I want to get to 10% bf losing the least amount of wieght possible. So basically i want to lose around 5 lbs of pure fat. What is best way to do that and not lose muscsle? as i have dieted before and always seem to lose too much muscle in the process. heres my diet

7:00 am
1 cup oats
2 tble spoon peanut butter
4 scoops muscle milk colegiate (about 500 cals) which is one serving

10:00
8 eggs (3 whole and 5 whites)

12:00
1/4 cup yogurt

12:15 -workout

2:00
4 scoops muscle milk colegiate
One banana

4:00
2 cans of tuna
5 rice cakes

7:00
half lb lean steak
7 asparagus spears...or a different mixed vegie

10:00
2 tble spoon peanut butter
50 gram whey protein

11:00
sleep

I workout 5 days a week.
mon-chest/calves/tva
tues-legs/core/ boxing
wed-shoulders/back/traps
thurs-boxing/core
fri-arms/calves/cardio-30 mins
Outside of friday cardio and boxing i usually throw one more cardio day in there around 20-30 mins

[brad1986]

anybody?

[brad1986]

bump

[PK-V]

how many total grams of protein/carbs/fat do you take in a day?

is this the same everyday?

what were the other diets you tried before?

[brad1986]

yes its pretty much the same everyday. somtimes my wife will make somthing else fro dinner but pretty much thats it. Im getting at least 250 grams or protien a day but havnt mapped out all macro amounts. Was hoping to get a first glance critique then break it down from there

[brad1986]

Any help?

[-KJ-]

Ok so first we need to know your macro intake for each item of food (Protein, Carbs , Fat, Calories) and totals for each meal. We also need to know your TDEE.

Meals should be Protein/Fat or Protein/Carbs IMO not both.
Protein in every meal.
Carbs based around breakfast and pre/post workout. Fats in the other meals along with protein source..

IMO too much protein is comong from shakes. Whole foods are best. Also a meal with just a yogurt???
Come back with the diet tuned with macros and alot more help will follow.

Good Luck

[brad1986]

Ok ill get those calculated and repost thanks.