[tmarq]

im trying to cut body fat. im somewhere around 14%-17%. im 5' 11" 225lbs. i work out at 5am and eat 6 meals a day. my first meal an hour before workout is:

#1 1/2 cup oatmeal with 8oz skim milk
4egg whites 2 whole
an apple
and 8oz orange juice

#2 post work out
2 tbs of peanut butter (natural) on 2
slices of wheat bread and 2 bananas

#3 protien shake (46g)
1 apple

#4 2 chicken breast
1 cup broccoli

#5 2 turkey burgers w/raw onions
2 slices of fat free cheese
4 slices of whaet bread (with the burgers)

#6 protien shake right b4 bed

can someone please let me know if this is good or bad or maybe tweak up the plan a bit for me im new to the game and im trying to get my body fat down and put on lean muscle at the same time (just like everybody else i guess). i lift mon-wed-fri and do about 20-30 min of cardio on tues and thurs. i bust my ass at work all day so i dont want to do too much cardio and lose muscle....so i some one could gat back to me i would very much appreciate it...i hope i didnt write all this ish for nothing (f*ck it... i got a finger work out, at least my pointers did )

[seekinfo]

i would cut out the peanut butter from meal# 2 and replace it with a protein source

[Ironslave]

#1 1/2 cup oatmeal with 8oz skim milk
4egg whites 2 whole
an apple
and 8oz orange juice

cut out the orange juice here, and add 2 fish oil caps

#2 post work out
2 tbs of peanut butter (natural) on 2
slices of wheat bread and 2 bananas

cut ouut everything above! Thats a bad PWO meal dude. Have 2 scoops of protein with 1 table spoon dextrose, 2 table spoons maltodextrin

#5 2 turkey burgers w/raw onions
2 slices of fat free cheese
4 slices of whaet bread (with the burgers)

Make this meal #3, and have 2 slices of bread, not 4

#3 protien shake (46g)
1 apple

add a tablespoon olive oil to the shake and 2 fish caps

#4 2 chicken breast
1 cup broccoli

add 2 fish oil caps to this

#6 protien shake right b4 bed

replace with 1 cup cottage cheese, and add 2 fish oil caps

[tmarq]

THANX BRO

[theroymccoy]

Unless you're taking Muscle Milk, I'd cut the protein right before bed. I'd switch to the eggs as your night time meal since they are slower digesting and would provide a good source of slow-digesting proteins throughout your sleep.

I agree with hdogg345 with the post-workout meal as protein, dextrose, maltodextrin (I also put some L-glutamine in for good measure). I would also drink a protein shake upon waking up as well as some form of quick-digesting carbohydrates such as the orange juice you are already taking.

The reasoning behind taking these quick-digesting nutrients upon waking up is that sleeping can be seen as a period of fasting. Think about it, when you went to sleep you just went 6-9 hours without feeding your body. When you wake up, your body is EXTREMELY hungry for something to repair itself with during that period of fasting.

[pumpingiron]

I'll keep preaching about this diet!