Hi everyone new to the forum and would just like a little advice i have just started a new diet and exercise plan and seem to be sticking to it very well , i am want to lose body fat while keeping muscle
stats are
age 23
hight 5.11
wieght 193.8 lb
bodyfat 23.8%

breakfast
9.00am 30g maximuscle cyclone 30g protien 21g carbohydrate
total fat 4.6g cal 230
9am small probiotic drink 50ml 75cal

10am 1 piece whole meal bread no butter
10am 1 whole egg

2.30pm 1 piece whole meal bread around 130 cal
2.30pm 1 whole egg 80cal

dinner changes every night but alway something like this

6pm chicken 200g or 200g turkey or steak
6pm whole meal pitta bread
6pm 10g chilli sauce ( give it a bit of flavour )
6pm cup brocolli
6pm cup of cauliflour
6pmhalf tin of baked beans or half tin of sweetcorn

10pm 30g maximuscle cyclone
10pm cup of green tea with milk
10pm multivit tablet

and drink water throughout the day

training is
monday weight training
tuesday weight training (may change as struggle because of day before )
wednesday cardio mins treadmill 7mph 1mile ( trying to work up to more ) stationary bike 5mins / rower 3mins
thursday cardio same as above
friday weight training
saturday cardio same as above

sunday day off ( meals slack but not over the top a little but still stick to water all day )

would just like some advice and tips as i see some of you really know your stuff on this site . i think i am around 20lb or so over weight and would like bodyfat down below 10% eventually ,
i had the fisrt 5lb come off very quick which was water weight i guess but past 2 weeks have dropped nothing but all fat fills very soft all over body now which i read is a good sign that is loosening up to come off over time
hope to here from a few of you soon thanks
ps keep up the good work on the site and your body john great work ,, i,ll get there one day ! DETERMINATION LOL

I'm sure many others will chime in here, but here is my $0.02

M1 - 4 egg whites, cup of oatmeal (cooked) w/ natty PB + maybe fruit
M2 - tuna sandwich in a WW pita (LF Mayo, all the veggies)
M3 - chicken + 2 cups veggies + fish oil
M4 - Protein shake with natty PB
M5 - Lean Beef with 2 cups veggies + small yam + fish oil
M6 - 1 cup FF Cottage cheese + fish oil (although I love PB in cottage cheese).

Breakfast should be a whole foods meal if at all possible with lots of good carbs.

Utilize the shakes and drinks, etc. only after lifting or if you are seriously pressed for time.

Have a good protein snack before bed (i.e., cottage cheese).

good luck

Meal # 1: 6 egg whites, 2 whole eggs, 1/2 cup oatmeal, 1/4 cantaloupe

Meal # 2: 7 oz chicken, 1 1/2 cups broccoli

Meal # 3: 5 oz turkey or fish, 6 oz sweet potato, 1 cup broccoli

Meal # 4: 6 oz chicken, 1/2 cup brown rice, 2 cups salad veggies( green pepper, tomato, celery, romaine, mushrooms) 2 tbls extra virgin olive oil + vinegar

Meal # 5: 50 gr blended protein powder blend + 2 tbls heavy whipping cream in 16 oz water, or 7 oz chicken, 1 oz almonds

Meal # 6: 1 cup lowfat cotage cheese, 1/2 cup frsh or unsweetend pineapple

:tu: