27
5'10
210lbs
17% bf
Any advice you guys can give would be great. I'm looking to get to around 10-11% btw I workout 4 to 5 days a week for about hour and a half 45min weights and 45 min cardio
Breakfast 7:30
Protein Shake- 48g Pr - 6g carbs - 2g fat
Oatmeal- 3g pr - 22g carbs - 5g fat
Lunch 1pm
6oz Chicken- 45g pr - 0 carbs - 4.8g fat
Feta- 7g pr - 2g carbs - 7g fat
1c B. Rice- 12g pr - 36g carbs - 1.5 fat
1 Pear
Dinner 8pm
5oz Tilapia- 52g pr - 0 carbs - 6.2g fat
1c broccoli- 2.5g pr - 5.8g carbs - 3g fat
1.5c B. Rice- 18g pr - 54g carbs - 2.2g fat
Snack 1 & 2 -11am & 3pm (split in half)
4oz Tuna- 26g pr - 0 carbs - 4.8g fat
Feta- 7g pr - 2g carbs - 4 g fat
1c B. rice- 12g pr - 36g carbs - 1.5g fat
PWO shake. 48g pr - 4g carbs - 2g fat
Total:
2465 cals - 281g pr - 214 carbs - 72g fat