Can someone critique my diet please?

I am 6'1" 200lbs. Just Started 10 week cycle of var (2 weeks @ 60mg / 8 weeks at 50mg of var + 4grams trib per day.).

Trying to cut some fat while maintaining ALL muscle(I am ~12.5% trying to get to 9-9.5% by end of cycle) Also trying to improve cardio vascular health--not going for the big body builder look--more the athletic look.

I know there is a lot of protein shakes. I was doing egg whites for breakfast but it is 4x as expensive as protein. If you think the 4x price is worth it I can convert back.

Also. Before bed it is a casein shake. Not a fan of cottage cheese.

LIFTING DAY DIET (Chest+Bi/Legs/Rest/Back+Tri's/Shoulders + Traps/Rest/Repeat



Meal Item Protein Carb Fat Total Calories

Cardio-- Jumping Rope Intervals. 1 minute hard--30 second rest 30 second easy--repeast... 10 times (20 minutes)


Breakfast Blueberries 0 27 0 523
9:30 Protein Shake 44 2 2
Oatmeal 4 33 2
Vitamins + Acai 0 5
Fish Oil 0 0 3

Snack Turkey/Ham 13 1 2 385
12:00 Whole Grain Tortilla 8 16 3
Almonds 1oz 28nuts 6 5 16

Pre-Workout Protein Shake 24 1 1 250
2:00 Yogurt 4oz 5 19 5
Jack3d

LIFT 2:30-3:20

Post-Workout Protein Shake 44 1 1 317
3:10 Raisens 1 31 0

CARDIO 3:25-3:55 Incline walk 3.5mph 9-10 incline

PW Meal Chicken Breast 55 0 3 549
4:45 Whole Grain Bagel 10 40 3
BBQ Sauce 0 12 0
Fish Oil 0 0 3

Dinner Chicken Breast 55 0 3 294
7:45 Ketchup 0 5 0
Fish Oil 0 0 3

Before Bed Protein Shake 44 2 2 202
11:45

Totals 313 200 52 2520

50% 32% 19%


Non-Lifting days I eliminate the pre/post workout . And add a protein shake and yogurt in between the "PWO Meal" and Dinner.

Also... I still do early morning cardio... And then I do speed intervals later in the day. 30 minutes. 1 min at 10mph--1 min at 3.5 mph--repeat 15 times. and i do abs.

Please feel free to leave ANY advice as I would love the help.

Thanks.