Alright, here's my diet

[murphylee]

Feel free to demolish it

7:00 Meal 1
3 whole eggs, 1 egg white
2 peices of 12 grain toast with a little smart balance
glass of OJ

1015:
one cup of dry oats

12:30
Natty peanut butter sandwhich on 12 grain bread
1 cup of greek yogurt, fat free


4:00
Nitrotech protein bar

7:00
Protein shake
half cup cottage cheese

LIFT + Cardio

9:30
2 peices lean chicken breads
vegtable

6'00" 215 LBS 13-14%

[murphylee]

trying to lean up

[Anabolios]

Eliminate the bread and replace with oats in the am. Alternate meals with carbs and aside from some dex in your PWO shake I wouldnt have carbs after you train unless you train very early. Skip the protein bar and replace with a real meal. Instead of the bread with smart balance do oats with cinnamon and splenda. The peanut butter sandwich on bread must be a ton of fat coming from the PB. a TBSP or two should be all thats included in a meal. With that being said have some lean beef in place of that meal. There are a ton of cutting diet examples that you should be able to piece together and make a very efficient diet. Also do more egg whites instead of whole eggs in the AM

Also what are your stats?

[kalspic]

add protien to meal 2 and have a pwo shake with carbs

[jamyjamjr]

Feel free to demolish it

7:00 Meal 1
3 whole eggs, 1 egg white
2 peices of 12 grain toast with a little smart balance
glass of OJ

1015:
one cup of dry oats

12:30
Natty peanut butter sandwhich on 12 grain bread
1 cup of greek yogurt, fat free


4:00
Nitrotech protein bar

7:00
Protein shake
half cup cottage cheese

LIFT + Cardio

9:30
2 peices lean chicken breads
vegtable

6'00" 215 LBS 13-14%

you have alotta work to do here bud.. there isn't enough protien in your meals, your using too many shakes...

iv got just the link for you to fix this...
http://forums.steroid.com/showthread.php?t=323516

watch all the videos and post up a NEW diet, then we will tweak it for you

[murphylee]

Alright, thanks for the help. I'll do some more research and try to come up with something new.