I'm 21/m, 5'9", 195, 13-14%bf. My goal is 8% bf, staying around 185-190lbs.
Training-
4xweek cardio 30-40mins around 20 mins after I wake up ( gonna raise this to 5-6xweek)
3to5xweek lifting, depending on goals for the week
3xweek abs, 3sets20 upper abs, 3 setsx20 lower, 3x20 sets sides(think their called oblics?)
cardio first
Meal 1:
4 egg whites, 2 whole eggs
Protein drink (22g's protein, 2g's carb)
Flax oil
olive oil
Meal 2:
1 5oz lean steak
1 cup frozen broccoli
meal 3:
1 can tuna w/tsp light mayo
1 fruit
1 cup oatmeal
Workout
meal 4, right after workout:
2 scoops protein (44g's protein, 4g's carb)
80g's dextrose
Meal 5, 1.5 hours later:
1 chicken breast
1 cup brown rice
Meal 6:
1 can tuna w/light mayo
I cup frozen green beans
Meal 7:
Protein shake, same as above
Flax oil
Sleep
this will be switched up accordingly to what time I hit the gym of couse and off days I'll cut the rice and oatmeal. Thinking of upping the tuna to two cans, but I have a hard time choaking down one.
I am not taking any suppliments, not too sure what to take.
Think this diet will help me achieve my goals?
All advice greatly appreciated