wanting to drop BF index....diet plan review please.

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Meal 1, 7:00am:
2 whole eggs
4 egg whites
1 slc wheat toast w/ herb olive oil
*multi, EFA, green tea*

Meal 2, 10:00am:
1 cup Oatmeal w/ splenda & cinnamon
50g Protien shake
Almonds (handful)

Meal 3, 12:30pm:
8oz Chicken, steak, or fish
Sweet potato
Green veg
*green tea*

Meal 4, 3:00pm:
3 Protein pancakes dry

Meal 5, 5:00pm:
8oz Chicken on wheat wrap
(oil & vinegar, lettuce, tomato)

Meal 6, 8:00pm:
8oz Steak, chicken, or fish
Green veg
Brown rice

9pm: Pre-workout drink 1.M.R.
(WORKOUT)

Meal 7, 10:30pm:
50g Protein shake
Natural Peanut butter on wheat wrap



any suggestions or changes, please let me know......my intentions are to lower body fat index while increasing lean muscle mass. thanks guys!!

[--->>405<<---]

full auto welcome to the forum dude!

1. what r ur complete stats? age weight height bf%?

2. how many cals and total macros in the above diet?

3. what kind of workouts u doing? cardio? how much? how often? how long? when u doing it?

4. read sticky:
dieting 101: cutting

5. above diet looks like a lot of carbs for cutting...

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1) 5'9" 174lb 29yo....i've gotten so many different BF% from all the different calculators, i really don't know for sure. i get anywhere from 18-22% depending on which calculation i use.

2) no idea, how would i figure that out??

3) mon - cardio 20min, chest & back 25min, abs 15min
tues - rest
wed - cardio 15min, legs 30min, abs 15min
thurs - cardio 30min, shoulders & arms 30 min
fri - rest
saturday - cardio 15min, back & biceps 30min, abs 15min
sunday - rest

4) will do

5) i was told i needed carbs in moderation to build muscle. specifically morning, pre workout & post workout. i have to workout at night due to schedule, i know carbs should not be eaten late, but i think there is an exception if i work out late.

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i believe i should be consuming about 275-300g each on carbs & protein per day to be able to increase muscle, and i seem to be right around that range. the healthy fats and low glycemic carbs should not cause me put on any additional fat as long as i work out consistantly and get that cardio in, right?? should i eliminate some of the carbs?? if so, which ones??

[--->>405<<---]

1) 5'9" 174lb 29yo....i've gotten so many different BF% from all the different calculators, i really don't know for sure. i get anywhere from 18-22% depending on which calculation i use. google "bod pod" in ur area or find a gym that measures with calipers. these are the only 2 methods i would trust.

2) no idea, how would i figure that out?? download a calorie counting app on ur phone or use ur laptop (or whatever) i use caloriecountdotcom

3) mon - cardio 20min, chest & back 25min, abs 15min
tues - rest
wed - cardio 15min, legs 30min, abs 15min
thurs - cardio 30min, shoulders & arms 30 min
fri - rest
saturday - cardio 15min, back & biceps 30min, abs 15min
sunday - rest
at 18-22%bf ur primary focus IMO should be reducing body fat. ur only doing 80mins cardio all week. u should be doing 80mins in 2 days! we can get to that but my recommendation is am fasted cardio or PWO cardio 45mins 5-6days per week moderate intensity (130-140HR)

4) will do

5) i was told i needed carbs in moderation to build muscle. specifically morning, pre workout & post workout. i have to workout at night due to schedule, i know carbs should not be eaten late, but i think there is an exception if i work out late.

carbs are def good when building muscle. depending on how much u have or have not worked out in the recent past u may be able to gain some muscle while eliminating body fat. with 18-22%BF u should be focusing on getting rid if it first, then worry about gaining muscle.

we need ur bf% to calculate how many cals u should be eating to cut. until we do that it will al be guessing. u need to be prepared to calculate total cals and macros for everything u eat. the easiest way to do that is build a diet and stick to it every day. i eat the same 5meals every day and have been for almost a year. depends on how bad u want it. once u get going u will figure out when and where u can switch things up.

read the sticky and we can keep going..

i believe i should be consuming about 275-300g each on carbs & protein per day to be able to increase muscle, and i seem to be right around that range. the healthy fats and low glycemic carbs should not cause me put on any additional fat as long as i work out consistantly and get that cardio in, right?? should i eliminate some of the carbs?? if so, which ones??