Hi, I'm a 19 y/o male and weigh 200 lbs, 19% bodyfat, 5'10". I'm looking to get to 10% bodyfat by sometime in the summer. I swim everyday for an hour (fairly strenuous, used to be on swim team). Here's my current diet:

Breakfast:
2 cups Flax Plus cereal (1500 mg ALA) + 2 cups 1% milk

Snack:
Flax/Hemp bar

Lunch:
Roast Beef sandwich w/ lettuce, tomato, mustard, sprouts on whole wheat bun

Preworkout:
Some sort of energy bar

Dinner (immediately postworkout):
Meat, assorted vegetables OR pasta + sauce, lemonade


I drink water throughout the day. Any changes you would make to my diet, or any supplements you would suggest?

TIA

Well you need to eat more I would say. I doubt that cereal has much protein in it so I would add some protein in there. Maybe one or two scoops of whey with water along with your cereal. What is in that flax/hemp bar? I'm not a big bar fan. I'd rather you throw a chicken breast and some rice in there or a can of tuna instead of that bar. I'd get rid of the bread and opt for say roast beef and a potato for lunch. Preworkout, I'd suggest some oatmeal and some egg whites or a scoop of whey with water and some oatmeal. Post workout should always consist of something quick absorbing. In my opinion, 25-40grams of protein and 50-100g of dextrose with water makes a perfect post workout shake. (even when cutting) Then you can have your meat and veggies about an hour or two after your post workout shake. Hope that helps!

Reply » Modify this diet plan?

There is a decent amount of protein (12 g) in the cereal; 20% of flax seed is protein. Should I have more? I would replace the bread with a potato, except I live in a dorm, so I'm kind of having to make do, lol. What about a tuna sandwich instead of roast beef? Do I have to have dextrose in my postworkout shake, or will protein-rich suffice? Keep in mind my priority is to cut; not necessarily build muscle or bulk. Thanks for your help.

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