Diet advice needed for leaning up.

Hi Gents,

My stats:

35 years old
88kg
1.75cm
16% BF

Weight Training 4-5 times p/w

I am looking to cut down to say 12% BF and retain as much muscle mass as possible.

My current diet looks like this:

05:00     1 ½ Whey Protein Shake           

07:00     1 Whey Protein Shake   
          80g Oats  

09:30     4 Egg whites
          1 Egg yolk
          1 Whey Protein Shake

12:30     2 tins of Tuna in water
          4 slices of low GI bread

15:00     2 Whey Protein Shake
          1 Banana

17:00     Pre-Workout Drink

19:00     2 Bananas driving home from gym

19:20     2 Chicken Breasts or 250g Lean Mince
or 2 pieces of hake (mix it up every
evening).
          Mixed vegetables

 
2000mg Omega 3 ED.


This adds up roughly to:

Total Calories     2250

Protein            1000       45%
Carbohydrates  792        35%
Fat                50         20%
             

I know I drink a lot of Whey Protein shakes, it just makes life a bit more convenient (although I know that NOTHING beats real food).

I plan on doing a course of 12 weeks of MHR as per recommended dosages.

Ps. Not doing any cardio at the moment. But my weight training sessions are intense, with rest periods in between sets short.

Any advice or suggestions would be greatly appreciated.

Tx

Hi guys

Any feedback om my previous post would he highly appreciated.

You have given the Calories that you consume. Do you know what your daily calorie requirements are? Like what is your Maintenance calories?

Maintenance I have calculated to about 2350 calories.
And for fat loss I have calculated to about 1880 calories.

Then the amount you are eating is more or less spot on you can maybe reduce a little. If you want to lose body fat but hold on to muscle then you will have to replace some of those shakes with Protein in food form give your metabolism something to burn Bud. And cut out some of those bananas no need for so many. Start with that and see how you go. Going from 16%-12% shouldn't be that hard for you just keep the intensity cooking in the gym