Summer is coming and need diet feedback

[Flier]

I´ve never tried counting.
And I´ve always been worried I´m not getting enough food, so I think I overeat, as I´m all for size over cut.
If you try to get the numbers exact, you risk loosing muscle.
But your goal is to shed BF, so different story.
Your diet and training looks kick ass for what you are trying to achieve.
Your 5 days of training consists of lifting too right? 1 bodypart per day?
Did a similar diet many years ago after letting myself go, and the fat melter off. (I was higher on the protein/fat cals)
How tall are you?

[sheytoon]

Thanks Flier

Yes my training consists of lifting, and its 1 body part per day. eg:
Mon - back + abs + 25 to 30 mins cardio
Tuesday – Arms + 25 to 30 mins cardio
Wed - Legs + abs + 25 to 30 mins cardio
Thursday – sholduers + 25 to 30 mins cardio
Friday - Chest (te-shirt workout hahah) + abs + 25 to 30 mins cardio
Sat & sunday off but may do a run depending on how I feel.

In regards to the way I train, I do 4 sets (1st being a warm-up and the last a super set with a couple of negatives)

I’m 6'1 (187cm).

What were your results like after your diet?

[sheytoon]

Hi SlimmerMe & SteM,

Thanks for the welcome

I'm not really concerned with weight. I would like to retain as much muscle as possible but I know I will lose some. I just want to be able to see my lower abs so roughly 10 to 12%. I would say I'm in the 20%'s for body fat. I'll try and get some photos tonight and post them that way you guys have a better idea.

In regards to my cardio, I do it after my workouts. I just don’t have the time to do it in the mornings. Although saying this, on the weekends I do try and sneak one morning session in before breakfast. However I don’t want to over train either.

SteM -> My meal breakdown goes a little like this:

9:30am - Meal one
12:00/12:30pm - Meal two
2:30/3:00pm - Meal three
5:30/6:00pm (when I get home from work) - Pre workout meal
8:00pm-ish - Post workout meal
9:00pm-ish - dinner
11:00pm - Last meal


In regards to the carbs in the post workout, as you can see I have it quiet late so I try to have minimal carbs after 7pm. However in saying this if it’s going to help me lose fat then I’m open to suggestions….

[SlimmerMe]

Hi SlimmerMe & SteM,

Thanks for the welcome

I'm not really concerned with weight. I would like to retain as much muscle as possible but I know I will lose some. I just want to be able to see my lower abs so roughly 10 to 12%. I would say I'm in the 20%'s for body fat. I'll try and get some photos tonight and post them that way you guys have a better idea.

In regards to my cardio, I do it after my workouts. I just don’t have the time to do it in the mornings. Although saying this, on the weekends I do try and sneak one morning session in before breakfast. However I don’t want to over train either.

Thanks. So you want to take off at least 10-12% BF? by the summer? this should be doable.

[sheytoon]

Also just a little update as i tweaked my Diet....so my diet v2 is now the following:

Meal One -> (Found out that egg whites only have 4gs of protein not what I had)
5 egg whites
45g Oats
Totals (all in grams)-
Fat: 2.3
Sat Fat: 0.6
Protein : 26.1
Sugar: <1
Carbs: 26.8
Sodium: 0.005
Calories: 229

Meal Two -> (Changed my chicken type to reduce fat)
125g Brown Rice
Tegal Shredded Roast Chicken
Salad
Totals (all in grams)-
Fat: 9.1
Sat Fat: 2
Protein : 37.9
Sugar: 1
Carbs: 18.21
Sodium: 0.405
Calories: 241

Afternoon Snack -> (Added a small potato)
185g Can of Tuna in Spring water (with lemon juice)
Small Potato
Totals (all in grams)-
Fat: 2.1
Sat Fat: 0.6
Protein : 37.86
Sugar: 1
Carbs: 18.21
Sodium: 0.448
Calories: 241

Pre Workout -> (Added some Turkey breast to boost up the Protein)
Protein Shake
100g Tegel Honey Roast Turkey
Totals (all in grams)-
Fat: 4
Sat Fat: 3
Protein : 55.3
Sugar: 3.6
Carbs: 5.9
Sodium: 0.8
Calories: 281

After workout
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein : 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180

Dinner
200g Lean Red Meat (i.e. Scotch fillet )
Salad
Totals (all in grams)-
Fat: 20
Sat Fat: 7
Protein : 61
Sugar: 0
Carbs: 0
Sodium: 0.094
Calories: 400

Before Bed
Protein Shake
Totals (all in grams)-
Fat: 3
Sat Fat: 2
Protein : 36
Sugar: 2
Carbs: 2
Sodium: 0.08
Calories: 180

So this gives me the following totals on a daily basis (in grams):
Fat: 43.5g
Sat Fat: 17.2g
Protein : 306.56g
Sugar: 11g
Carbs: 91.71g
Sodium: 2.826g
Calories: 1980

[Back In Black]

Thanks Flier

Yes my training consists of lifting, and its 1 body part per day. eg:
Mon - back + abs + 25 to 30 mins cardio
Tuesday – Arms + 25 to 30 mins cardio
Wed - Legs + abs + 25 to 30 mins cardio
Thursday – sholduers + 25 to 30 mins cardio
Friday - Chest (te-shirt workout hahah) + abs + 25 to 30 mins cardio
Sat & sunday off but may do a run depending on how I feel.

In regards to the way I train, I do 4 sets (1st being a warm-up and the last a super set with a couple of negatives)

I’m 6'1 (187cm).

What were your results like after your diet?

I wouldn't train delts and chest and concurrent days. Your tri's will need longer to recover to fully give your chest a proper workout.

Cardio after weights 20 minutes HIIT followed by another 10-20 minutes steady pace.