Didn't see any response to my previous post, so would anyone offer some advice on the following? (Keep in mind this is typically what I eat every day, and that I'm cutting).

45 minute cardio-running: 6 miles @ 65% mhr

Pre-lifting meal: Carbs (- dietary fiber)/Protein (if complete)/Fat
2 cups skim milk-26/18/0
2 bananas-50/0/0
1 1/4 cup Egg Beaters-5/30/0

Lifting

Post-lifting meal:
2 cups fat free yogurt- 26/14/0
1 cup fat free cottage cheese- 12/24/0
2 apples- 34/0/0
1 cup Carb Countdown milk-3/12/0

Meal 3:
2 cups oatmeal-46/0/6
1 can green beans-7/0/0
1 chicken breast-0/23/1

Meal 4:
1 cup oatmeal-23/0/3
1 can spinach-6/0/0
12 tbsp. egg whites-0/20/0

30 min. cardio-elliptical @ 65% mhr

Meal 5:
1 cup outmeal-23/0/0
1 can spinach-6/0/0
12 tbsp. egg whites-0/20/0

Meal 6:
2 slices whole wheat bread-16/0/2
1 can tuna-0/32/0

On weekends I cut the lifting, and just do one cardio session per day. I also cut calories by 25%, and substitute vegetables and grains in place of the sugars for the first two meals.

I guess I do a lot of cardio work, but I continue to get stronger every week and I've continued to lose about 1/4" off my waist per week. Would this mean I'm okay as far as keeping muscle goes, or does this amount of cardio mean muscle size will decrease? Thanks for any help or advice on the diet.

Shafe

So on weekdays you perform a 45min cardio session, then lift, and at night a 30min cardio session? Thats a lot of work imho. I would keep an eye out for overtraining symptoms. Personally, I utilize a 30-45min cardio session in the morning, and weight lifting at night.

Your diet contains a lot of carb / protein meals. Where are the protein / fat meals? You need more EFA's in your diet aka. Walnuts, Flaxseed oil, Almonds, etc.

Consider changing a meal or two? A good meal to change would be meal 6. A pre-bed meal should be a protein / fat meal like cottage cheese and flaxseed oil.

65% of MHR does not require you RUN. I'd not run at all if pure fat loss is your goal.

~SC~