please help

[lilwoday09smb]

i am 21 years old, 5'9'' 205 lbs, and about 13-15 % body fat i would like to loose about 3 percent body fat and i would be very happy. i am currently doing 4-5 heavy workouts a week with 2-3 cardio sessions. any diet input would be greatly appreciated.

diet 1
meal 1
2 serving Metabolic Drive and Grow!
1 cup oatmeal

meal 2 post workout
1 serving Surge
1 scoop protein
5 g creatine

meal 3
8 oz chicken
4 oz veggies (spinach or brocolli)
4 fish oil

meal 4
1 can tuna
3 whole eggs
4 fish oil tabs

meal 5
6-8 oz chicken, turkey, fish, lean beef
4 oz veggies
4 fish oil

meal 6
1/2 cup non fat cottage cheese
1 scoop Metabolic Drive and Grow!
4 fish oil tabs

[Tier]

count calories , lower them till u start losing weight , research and do cyclical ketogenic diets ,

http://c-k-d.com

give it a try....

stick to diet , heavy weights , HIIT and 60 min cardios

[nzmusclemonster]

Doing cardio first thing in the morning before breakfast never fails....

[AVBG]

diet looks good, do more cardio.. 5 days p/w after workouts min 30 mins per session keep the HR over 65% but not over 75%.

[jonno gb]

Carbs look a little too low to me.At least add a baked potato or some brown rice with lunch and some simple carbs(not sure what's in Surge?) post workout.

[Azn Muscle]

I agree I think your carbs are a little low.  I would add carbs to meal 2 and 3 (I am not sure what surge is either, but I am assuming there are some fast digesting carbs in it, if not add some dextrose/maltodextrin or vitargo to the mix).  If you lower your carbs too much you will burn a lot of muscle and feel lethargic during your workouts.  If you do choose to stick to this low carb diet, you should at least have one day every three or four days or so where you carb up to retain muscle fullness. Hopefully this helps. 

[lilwoday09smb]

made some changes how does this look

meal 1
4 eggs
1 cup oatmeal
1 tbsp flax oil

meal 2
pre workout
1 scoop protein
bcaas

post workout
2 scoops surge ( has about 55 g carbs and 33 g protein)
1 peice fruit (bannan)

meal 3
6-8 oz lean meat (usualy chicken)
1 cup brown rice
1/2 cup black beans
3-4 oz veggies

meal 4
1 can tuna
1-2 oz almonds
1 slice cheese
4-6 oz veggies

meal 5
6-8 oz lean meat chicken, ground turkey, lean steak
4-6 oz veggies
4 fish oil tabs

meal 6
1 cup cottage cheese
1 scoop protein

this puts me between
285-295 g protein, 250-270 g carbs, and  80-95 g fat

[lilwoday09smb]

on my off days i do cardio first thing in the am for 30-45 min, i will then have a protein shake and cup of oatmeal instead off eggs, i also do not consume any surge this day so my carbs are about 50-60 g lower on non workout days

[Dragon]

250~270g carbs 
thats way~~~~ way~~~~too much  .. or maybe your talking about your high carb days?
and on the first couple weeks of dieting youll feel like crap(and look like crap) during workouts but that doesnt mean your muscle is melting believe me(you get used to it after a while)
and if you don't feel like crap you're eating too much and should lower carbs, i think the 'feeling" and the 'mirror' is most important than calculating grams and stuff (except setting baseline of protein )
but that's just my stupid opinion... lol
good luck bro

[jonno gb]

Disagree there,Dragon.At 21 his metabolism should be plenty fast enough to cope with 250-270 g carbs!