wht do u think about my diet, NEED ur help !

[TheXMen]

Hi guys
Age:25
Height:5'9
Weight: 185 lbs
BF: i am not sure but maybe 14 % >check my foto<
Goals: fix my diet & down my body fat much as i can lets say to (8 %) GET MY ****in SIX ABS and add more muscles after that & try AAS WORLD oh yea Sooo EXCITED
Cycles : NEVER still natural

>>my diet <<

meal (1) oats + cup of skim milk + 6 white eggs

meal (2) brown rice or white + 1/3 chicken + Vegetables

meal (3) one of Tuna can + orange juice

meal (4) Vegetables + 1/3 chicken

meal (5) one potato mixed with one eggs + one Apple

also i take (Whey Protien Shake) before my workout and after ..

wht do u think guys ? poor diet huh !

[TheXMen]

any Suggestions !!!!!!!!!!!!!!!!

[Mr. Small]

You need to list calorie count, macros and meal times. Also find out what your maintanace calories are and subtract 500.

[SlimmerMe]

Yep knowing the calories would help more....GOOD LUCK and WELCOME!

[Buddhabody]

Drop orange juice. It does nothing for you and is full of sugar. Good luck.

[TheXMen]

thanks for help. any other Suggestions ?

[Buddhabody]

As others have stated you need more details of time, macros etc. Just at a glance I would say you need more protein from chicken, fish and beef. Drop whey protein pre-workout and instead eat a cup of rice and a chicken breast an hour before you go. Use whey postworkout mixed with a cup of milk and a cup of oats. Again this is not 100% because we need more detail. Goid luck and train hard.

[Back In Black]

As other s said, list your macro's if you know them. As Buddhabody says, there are quite a few changes to make. You should check out his amazing cutting transformation.

What times of day do you eat each of your meals?

What time do you work out?

How many times a week do you lift and what cardio do you do/have planned?

You have a good base to work with.

[TheXMen]

thanks my friends for help
>>>meal times <<<

meal 1 at 10 AM
meal 2 at 12.30 PM
meal 3 at 3 PM
Protein shake at 5 PM
start workout 7 PM
Protein shake immediately after finish my wrokout
meal 4 at 10 PM
meal 5 at 11 PM

i workout 5 days per week , i dont do cardio cuz i had injury in my left knee was full cut ACL also dr told me u should stop workout blah blah but i do my best to get good shape

[Back In Black]

10am meal 1 because you get up late? Some of your meals are REALLY close together and some of the other timings are a little out of whack. Are you limited as to when you can eat your meals?

You actually have 7 meals, I include all shakes as meals.

No cardio? Not even ride a bike in a gym?

[TheXMen]

first meal late cuz my work .. No i am not limited . if u can give meals plan better than mine i will be Grateful
YES NO cardio all i can do walk like 30 mins when i finish my workout back to home and walk from my work to home like 25 mins
i cant ride a bike or run bcs i feel pain in my knee i already try to do cardio and i was close to re injury and wht happend after that is resting my knee for 20 days

[Back In Black]

thanks my friends for help
>>>meal times <<<

meal 1 at 10 AM
meal 2 at 12.30 PM
meal 3 at 3 PM
Protein shake at 5 PM
start workout 7 PM
Protein shake immediately after finish my wrokout
meal 4 at 10 PM
meal 5 at 11 PM

i workout 5 days per week , i dont do cardio cuz i had injury in my left knee was full cut ACL also dr told me u should stop workout blah blah but i do my best to get good shape

I would lose the 5pm shake and try to have a real food 5 30 meal.

Post workout shake to consist of whey and casein. Your are having this a8 30ish?

1 further meal at 9.30-10.00

Breakfast, pre and post workout should have 40g of complex carbs.

All meals should have 40g of protein.

Try to incorporate healthy fats at approx 50g throughout the day.

List the diet including macro's for each meal and totals and we'll take a look.

[SlimmerMe]

Patience and tweaking plus consistency will get you there. Slow wins this race. Keep plugging away~

[TheXMen]

thank u for helping : )