First cycle after lots of reading

[TKO Performance]

How's your weight loss on that diet? My guess is that it's slower than you'd like. If that's the case I would advise you to add between 300 and 500 calories a day and see what effect that has. Also, you might want to look at upping your carbs a little, or cycling them (say 150g one day, 200g the next, 175g the following day, etc.). Protein intake is pretty good. Diet looks pretty good all around. I'd recommend getting some more B vitamins in there. Also, some will say it does nothing, but I swear by 5mg glutamine a day.

[phazein]

How's your weight loss on that diet? My guess is that it's slower than you'd like. If that's the case I would advise you to add between 300 and 500 calories a day and see what effect that has. Also, you might want to look at upping your carbs a little, or cycling them (say 150g one day, 200g the next, 175g the following day, etc.). Protein intake is pretty good. Diet looks pretty good all around. I'd recommend getting some more B vitamins in there. Also, some will say it does nothing, but I swear by 5mg glutamine a day.

Thanks for your input I agree that glutamine really helps out. It's in the extend and in ON shakes. I do caps of them and just always forget to take them. As far as b vitamins go are you talking about a b-complex or a certain b? It's strange about my car intake because before I added it all up I was thinking it was high. Once I got the total I was thinking it should be upped. A banana can do that pretty quick with 200 calories and 54 carbs. As far as weight loss goes last year at this time I was 338lbs. Today I am at 213lbs. My original goal was 240 once I came close I wanted to be 220. I said I wanted to be 214 as my last goal. Now honestly my weight isn't my goal. My goal is to get my BF% to a respectable number 12-14%. being between 195-225lbs is ok with me. I would prefer about 210lbs but I want the fat gone.