check out my diet and rip on it

[lilwoday09smb]

 im 21, 5 '9'' 205 lbs and around 13-14% bf. im trying to get down to 9-10% thanxs. below is my current diet

8 am:
2 whole eggs + 6 egg whites / 1 cup oatmeal / 25 g whey

11 am: post workout
6 oz chicken breast / 8 oz sweet potato / 6 oz spinach

1:20 pm:
6 oz ground beef / 6 oz brocolli

4 pm:
6 oz tuna / 1/4 cup almonds / 4 oz spinach

7:30 pm:
6 oz chicken breast / 4 oz spinach

11 pm:
50 g whey / 1 tbsp natural peanut butter

[candidizzle]

im 21, 5 '9'' 205 lbs and around 13-14% bf. im trying to get down to 9-10% thanxs. below is my current diet

8 am:
2 whole eggs + 6 egg whites / 1 cup oatmeal / 25 g whey
i would go with whole eggs. they will keep you harder, stronger, fuller, and keep your protein metabolism/synthesis up while you diet.
11 am: post workout
6 oz chicken breast / 8 oz sweet potato / 6 oz spinach
i would move som of the sweet potatoe calories over to the chicken breast...try going 8 oz chicken breast and 6 oz sweet potatoe.
1:20 pm:
6 oz ground beef / 6 oz brocolli

4 pm:
6 oz tuna / 1/4 cup almonds / 4 oz spinach

7:30 pm:
6 oz chicken breast / 4 oz spinach

11 pm:
50 g whey / 1 tbsp natural peanut butter
i would go with 40 g whey, and i would suggest using omega-3 supplementation for nightime fat intake instead of peanut butter.

[YoungBlood]

I agree on the first two points made by Candidizzle.
But the second, I wouldn't use whey at all. If he's consuming it at 11pm, that's probably fairly close to his bedtime. I would either prefer to eat cottage cheese at this time, or use a protein made of milk and egg (whole). At the very least, mix the whey protein shake with whole milk (non-fat if you're trying to stay/get lean).

[lilwoday09smb]

hows this

Meal 1:
4-5 whole eggs, 1/2 cup oats + 25 g whey protein (multi, vit c)

Meal 2: post workout
2 scoops protein

Meal 3:
6 oz chicken, 1 cup rice or 8 oz sweet potato)

Meal 4:
6 oz lean meat / fish. 1 cup veggies ¼ cup almonds

Meal 5:
6 oz lean meat / fish. 1 cup veggies (5 fish oil tabs)

meal 6:
6 oz lean meat / fish. 1 cup veggies (5 fish oil tabs )

[Faust]

Doesn't look that bad. What's the calories you're aiming for? How many gr prot/carb/fat?

oz = ounce = 28,3 gram ?

[busyB]

im 21, 5 '9'' 205 lbs and around 13-14% bf. im trying to get down to 9-10% thanxs. below is my current diet

8 am:
2 whole eggs + 6 egg whites / 1 cup oatmeal / 25 g whey

11 am: post workout
6 oz chicken breast / 8 oz sweet potato / 6 oz spinach

1:20 pm:
6 oz ground beef / 6 oz brocolli

4 pm:
6 oz tuna / 1/4 cup almonds / 4 oz spinach

7:30 pm:
6 oz chicken breast / 4 oz spinach

11 pm:
50 g whey / 1 tbsp natural peanut butter

Do you know how many calories you are shooting for like Faust said? If you do not eat enough, could lose precious muscle!!

With your post-workout shake, add waxy maize at about 30-40g. Then eat an hour later. If you do the waxy maize, take out one startch meal and replace with fiberous carbs..

You really should know your caloric total and total %'s of P, C, F.

Go with cottage cheese or blended protein before bed. A little fat in there like natural pb or oils is ok, imo.

[coltrane]

put carbs in your first 4 meals...then no carbs after (replace w green veggies)