Help with diet

[qmaqma]

6'1" 210lbs
38 yrs old
25% BF
Intake shows to be around 3400 cal

Been lifting for about 2 months now. Showing gains everywhere. just trying to get my diet right. I work third shift 1130 to 730am. I workout about 740am when I get to gym. Mostly have body fat on inner legs and belly. Pretty lean everywhere else. Heres the other thing. After workout I drive a hr to home and usually don't get into bed untill about 1 or 2 pm. Sleep about 4-6 hrs most of time.


730pm meal. Usually supper. Lean meats and vegetables and 2 caps of fish oil

1000pm. Begal and fat free cream cheese

100am. Whole wheat bread with chicken breast cuts with raw spinache
Or on whole wheat tortilla

Might take a nap at work for 2 to 3 hrs

630am. PWO Cottage cheese with sugar free strawberry preserves With 2 scoops of whey protein.

730am work out

830am 1 cup of oats and 2scoops of whey

1130am protein bar and Greek yogurt.

130 or 200 before bed 1 cup cottage cheese and sugar free strawberry preserve with banana.


Sometimes on meals at night will be lean hamburger meat with brown rice. I just need ideals for foods that are easy. Trying to bulk but need to lose the belly fat. I feel my abs but just don't see them. I've read the stickeys but trying to figure when to eat what.

[naenae85]

someone on here will be able give great advice. 405 has been helping me... he might see this post soon

[Flagg]

Welcome to the board!

Like you, I look fairly decent in most places except my waist which mortifies me. G Brice is the man you need to speak to, he's been really helping me out a lot with my diet lately and the guy knows his stuff.

You'll have to post up some stats, i.e., how much protein, carbs, fats and calories are in each meal and then you can start adjusting. It probably means dropping some calories/cutting but if you want to reduce your bf%, it will be worth it.