Need a some nutrional and workout advice to lower bodyfat%

[biggjd69]

First off let me give my stats;

43 years old
6'0, 230lbs 20% bodyfat

I am trying to get down to 12-15% bodyfat. This is my current diet

Breakfast-3 eggs and 1/2 cut of oats
Mid Morning- Protein Shake and 1oz Almonds
Lunch- Chicken Breast, Brown Rice, and Veggie
Mid Afternoon-Protein Shake, brown rice, and 1oz Almonds or Almond Butter
Before Workout-Banana(2)
Dinner-Chicken Breast or Talipia, Brown Rice, and Veggie

One Cheat day a week

AM Cardio three times a week and 5 days a week I lift, body part a day and lift heavy.

Any thoughts, comments, or suggestions is appreciate it. Thanks

[kronik420]

instead of a cheat day, make it a cheat meal...

leave the rice out with dinner, you don't need carbs that late at night.

[biggjd69]

Ok, so everything else looks ok?

[Tron3219]

First off let me give my stats;

43 years old
6'0, 230lbs 20% bodyfat

I am trying to get down to 12-15% bodyfat. This is my current diet

Breakfast-3 eggs and 1/2 cut of oats
Mid Morning- Protein Shake and 1oz Almonds
Lunch- Chicken Breast, Brown Rice, and Veggie
Mid Afternoon-Protein Shake, brown rice, and 1oz Almonds or Almond Butter
Before Workout-Banana(2)
Dinner-Chicken Breast or Talipia, Brown Rice, and Veggie

One Cheat day a week

AM Cardio three times a week and 5 days a week I lift, body part a day and lift heavy.

Any thoughts, comments, or suggestions is appreciate it. Thanks

Is ur dinner directly after ur workout? If so switch to a higher glycemic carb then rice.
Drop the banana before ur workout.

Sorry for such a brief message, if u have a question on why ask, I'll explain it better when I get to where I'm going and not driving.

What's ur workouts like?

[kronik420]

Is ur dinner directly after ur workout? If so switch to a higher glycemic carb then rice.
Drop the banana before ur workout.

Sorry for such a brief message, if u have a question on why ask, I'll explain it better when I get to where I'm going and not driving.

What's ur workouts like?

lol don't text and drive

[Tron3219]

lol don't text and drive

I don't have to listen to you, ur not my real dad!!!

It's a long straight west Texas dessert road, but still a pain to text n drive lol

[biggjd69]

Tron3219, The dinner is after my workouts but not directly. After working out, I take 40 grams of Whey and then I wait 45mins to an hour to eat dinner. My workouts are a bodypart a day, 10-12 reps 4 sets for 4 exercises and two days off(sat and sun). Whatcha think bro?

[Bio-Active]

Is ur dinner directly after ur workout? If so switch to a higher glycemic carb then rice.
Drop the banana before ur workout.

Sorry for such a brief message, if u have a question on why ask, I'll explain it better when I get to where I'm going and not driving.

What's ur workouts like?

Loose the cheat day bro and make it a cheat meal. Loose the rice with the dinner meal and can you have a real protein source to replace those shakes?

[biggjd69]

Yes, I can replace it with chicken breast. So you are saying lose the Protein Shake as well?