Hey guys and gals, I would like help to set up a diet for me so I can cut some body fat down, I'm not concerned about losing muscle because my bf is high enough where it should come off easy if I put in work and eat clean.
Last year I was set back , I was the victim of a stabbing, I was stabbed in the stomach and in the tricep , my tricep was pretty much torn in half and my abdominals were also damaged. Since then I have went to physio therapy an all that and I had to take 6 months off the gym before even thinking about lifting a weight, I couldn't run or do nothing , pretty much got depressed and ate like shit. Iv been workin out consistently now for 6 months and in starting to get muscle back but the fat hasn't gone away I'm sitting at around 210 lbs 22% bf
I'm gonna post what I eat roughly on a daily basis an please help me perfect it.
6am - 1 cup of egg whites (28g protein ) and half cup of oats
9am- banana and Greek yogurt
12pm- 1 cup of rice with mixed veggies and 6oz chicken breast
3pm can of tuna or tilapia
4pm workout
5pm post workout shake
Dinner is kinda open , kind of what ever the wife makes usually pretty good , sometimes not so much, and before bed 1 cup of cottage cheese with sliced peaches
Now I'm pretty sure that's all I should eat unless I eat popcorn during a movie or something but back to the point , what can I do to improve my diet ? My goal weight is 190lbs with 10-15% bf
Does am fasted cardio help? Should I be doing burn sets during workouts all advice would help