need help, want to get lean while not loosing mass

[Damienm05]

guys, i need some help on formulating a proper eating plan. Right now, i am 217 pounds, 6'0, BF%16-18%

my diet as of now is very clean, i only take in about 2100-2500cals a day

my workouts are pretty intensive, weight training for about an hour, then cardio for an hour burining 1000-1200 cals. I dont have a lot of fat on me as it is, but i def want to tone out and get lean. I plan on doing a cycle of test-enanthate once i get my BF% down a little bit more, but i need help with timing of my food intake, and exactly what types of food to take in. A sample meal for me during the whole day would be as folllows:

Breakfast : 5:30am (i work early)
whole wheat english muffin with 2 tbps of all natural peanut butter 1/2 cup oats
1 cup of mixed fruit no
1 yogurt no
2 eggs, 8 egg whites

typical cals -290 -300cals

snack: 8:30am
yogurt (1) no
rice cakes plain (3) no
whey protein shakePreferably eat lean meat with 40g complex carb

cals: 290

Lunch: 12:00ish

6 oz plain grilled chicken breast nice.
1 cup brown rice cut it.
1 medium sweet potato 1 carb source is plenty - stick to just this.

cals: 350-400

snack/pre workout: 2:00
whey protein shake no.
half a turkey sandwich on each, one piece of fat free low cal cheese Cut this. Have a meal that looks like your 12:00 lunch. Lean protein/sweet potato.
2.5mg intraxcell (beta alanine carnosine booster)
1 animal EAA stack packet
5 grams of l-glutamine (mixed in with shake)
5 grams of BCAA poweder( mixed in with shake)
1 black ace fat loss supplement

cals- 280

post workout add 1/2 cup oats
whey shake (2.5 grams of l-glutamine)
2.5mg intraxcell

dinner 4:30-5

grilled salmon 6 ounces
salad (2 cups) very light olive oil and a little vinegar use greens or sub 2 cups fibrous vegetables with evoo. Typical romaine/iceberg salad has no NV.
1 cup brown rice cut this.

415cals

nightime snack
casein protein shake add 2 tbspn. natty PB

cals 180

total cals about 2,000.

Like i said, i am trying to cut down in weight quite a bit, i am not loosing any strength while lifting, actaully since taking the beta alanine product, i have gotten quite a bit stronger, better endurance.


If you guys could please tell me how i can change this around, so that i am maximizing weight loss while keeping or gaining some muscle mass. Also, if i can add and supplements other than what i am taking currently. Thanks guys!

No time to say more but make those changes asap and use fitday.com to calculate how many cals you're actually eating at that point. Currently your diet is like a flaccid penis. Ineffective.

[baseline_9]

No time to say more but make those changes asap and use fitday.com to calculate how many cals you're actually eating at that point. Currently your diet is like a flaccid penis. Ineffective.

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