OK I jjust finished a cycle and added a good amout of lean mass but after my cycle to help maintain mass I upped my cal intake and put on some unwanted fat. Im currently 6'0 202lb around 14% bf, so my ? is I was wondering if you wonderful ladies could help me iron out the kinks of my diet to help me lose about 10lbs, and maintain my mass as much as possible.

Daily Diet:
Breakfast 8:00AM
4egg whites 2 whole eggs (6 eggs)
2 slices of 100% whole wheat toast
Multi Vit, ECA stack

Snack 11:00AM
40g Protein Shake
1tbsp of Sawfflower oil

12:00PM ECA Stack

Lunch 2:30PM
Grilled Chicken breast
.5cup brown rice
.25-.5 cup of Canned Green Beans

Need to fill something in around 5:00PM (Pre Workout) Help please. Plus ECA stack

Post Workout 7:00PM
40g Protein shake
1scoop powdered Gatorade approx 20-25g Dextrose

Dinner 8:00PM
Chicken Breast
.5 cup Brown Rice or Sweet Potato
.25-.5 Cup Green Beans or Broccoli

Bedtime 11:00PM
40g Protein Shake with water.


I train Muay Thai 2 X EW plus I will be starting low Intensity walking @ 12 degree incline at speed 5 for 30min 2X EW also. (4 days cardio EW)

Thanks for any help you can add in here to help me out.

Popi

first I will say that you have done some good planning! my suggestions: -in meal 1 change the bread to old fashioned oatmeal! cut out 1 of those yolks and increase the egg whites. (I eat 10white and 1yolk myself) -are you taking the ECA stack with your first meal? Id take it before hand 30-45 mins.. right after you wake up. -Id also change the Sawfflower oil to either flaxseed oil, fish oil caps or Udos oil. - in your lunch meal Id throw in some more fiberous leafy greens and add in another EFA source. move that rice to your preworkout meal(for sustained energy while training). add in a lean source of protein preworkout as well. no fats in that meal. -id also suggest bumping the dextrose post workout to 40g or so. (yes even when cutting) -whey protein is probably the worst protein prior to bed, as it is soo fast digesting. a casein or egg protein source or blend would be best, along with some EFA's as well.

Reply » Atherjen, Fyre A little critique Please.

My Revised Diet. Thanks Atherjen. Daily Diet: Breakfast 8:00AM 7egg whites 1 whole eggs (8 eggs) .5 cup Old Fashion Oats Multi Vit, ECA stack Snack 11:00AM 40g Protein Shake 1tbsp of Sawfflower oil 12:00PM ECA Stack Lunch 2:30PM Grilled Chicken breast 1 tbsp Safflower Oil .5 cup of Canned Green Beans Pre-Workout 40g Protein shake .5c Old Fashion Oats or Can of Tuna .5cup brown rice ECA Stack Post-Workout 7:00PM 40g Protein shake 2 scoop powdered Gatorade approx 30-40g Dextrose Dinner 8:00PM Chicken Breast .5 cup Brown Rice or Sweet Potato .25-.5 Cup Green Beans or Broccoli Bedtime 11:00PM 40g Protein Shake with water. 1 tbsp Safflower Oil I train Muay Thai 2 X EW plus I will be starting low Intensity walking @ 12 degree incline at speed 5 for 30min 2X EW also. (4 days cardio EW)

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