1.protein shake 22g protein

2.sarku japan from the mall double meat with white rice

3.protein shake before workout

4.protein shake after workout

5.two roasted chicken breasts

6.protein shake

-workout plan is

weight training for an hour and then 3 miles on the excercise bike

im 17, 165 pounds and i think 16-17% bf and would like to be at 9-10%

http://i67.photobucket.com/albums/h302/corey407/s.jpg
http://i67.photobucket.com/albums/h302/corey407/Photo112-1.jpg
http://i67.photobucket.com/albums/h302/corey407/Photo.jpg

1.protein shake 22g protein

2.sarku japan from the mall double meat with white rice

3.protein shake before workout

4.protein shake after workout

5.two roasted chicken breasts

6.protein shake

-workout plan is

weight training for an hour and then 3 miles on the excercise bike

im 17, 165 pounds and i think 16-17% bf and would like to be at 9-10%

1. Add 1 cup oats, 1.5 tbsp. peanut butter

2. Probably not the healthiest choice... Add veggies.

3. Add 1/2-1 cup oats and some fruit (grapefruit, oranges, pineapple).

4. Add 1/2-1 cup oats.

5. Add veggies, rice.

6. Add flax or natural peanut butter.

You should be eating some veggies and fruit. You should remove a shake and replace it with whole food too.

IMHO: You should be eating more, and you should be trying to put on muscle at this stage, in my opinion. Strict cutting should not be the plan, recomp should be the plan. :) If you don't want to add so many carbs, that's fine, but at least add some to meal 1, and replace the white rice with something like brown rice. Please also add more healthy fats to your diet (almonds, peanut butter, etc.), and please add some veggies and fruits.

Need more foods and less protein shakes. Try a real breakfast, lunch, and dinner, with protein shakes in between perhaps, but make at least 3 meals have actual food in them.

You look a little less than 16-17%, eat, lift, sleep and add muscle. Plop in 4-5 days of cardio and you'll be good to go! :tu: