Diet help/guidance/advise/check pleaseeeee

[azizi123]

Hi guys,

Right, after a few cycles I have come back to this section with my tail firmly between my legs as I need to get my bodyfat down and build from there before pumping myself with all sorts...

So, I am looking for a bit of help plz...

I have just come back from a weeks holiday where I havnt lifted a weight and also drank and ate everything in site so I am 6 pounds heavier than a week ago, my stats are;

25 years old
5ft 7
80.45kg
15.1% body fat
Lean weight 67.9kg
Fat weight 12.1kg

So.... Previously I had some great help from a number of you guys here and I lost 5.9kg in 7 weeks so I'm looking for the same help, my goal is to drop body fat without losing muscle (I know I may lose some though)

I drive for a living and work approx. 11hour days so' it's very hard to eat steamed vegetables, chicken etc 6 times a day so.... I was thinking...

5:30 - wake up
5:40 - 30 min cardio
6:10 - 40g oats, protein shake
8:00 - 40g oats, half chicken breast
10:00 - 40g oats, half chicken breast
12:00 - 40g oats, half chicken breast
14:00 - 40g oats, half chicken breast
17:00 - 40g oats, 2 eggs, 4 egg
Whites & tin of spinach
18:00 - weight train
19:00 - 30 min cardio followed by protein shake
22:00 - casien protein shake, 1tbsp organic PB

I don't have all macros but at a glance how does this look? The meals are very samey but as long as that's ok I'm ok with it, if it will work, il do it.

I'm gonna guess there is not enough greens in the meals but as I said, it's very hard to eat cold steamed veg etc that has been sitting in a warm van all day and b4 ppl say get a cool box, they are useless.

So... Pretty plz help meeeee

Thanks

[azizi123]

27 views and not one Reply... Come on guys

[gbrice75]

Not much to comment on bro... at a glance it looks ... boring. Fine, but boring.

Get the macros up and i'm certain somebody will be able to offer more detailed help.

[azizi123]

Boring? I dnt think it's that good. Haha...
Ok il have a look at the macros

[gbrice75]

Boring? I dnt think it's that good. Haha...
Ok il have a look at the macros

I just meant you might get sick of chicken and oats really fast... oats I can handle every meal, chicken, no way. If you can, God bless you, you're a better man than me!

[azizi123]

I'm the other way around, I can eat chicken but I'm real sik of oats, I started doing them like base's recipe tho, they are a bit more tolerable.

Quick go at the macros look like this...

Cal/P/f/c

6:10 - 40g oats, protein shake

435/53/3/26

8:00 - 40g oats, half chicken breast

295/28/2.8/26

10:00 - 40g oats, half chicken breast

295/28/2.8/26

12:00 - 40g oats, half chicken breast

295/28/2.8/26

14:00 - 40g oats, half chicken breast

295/28/2.8/26

17:00 - 40g oats, 2 eggs, 4 egg
Whites & tin of spinach

499/42.7/14.7/36

19:30 - protein shake

200/46/0/0/

22:00 - casien protein tbsp Pb

294/30/8.1/3.1

[azizi123]

So....