Plan of attack? Help needed.

[steak]

Im trying to add more muscle but want to drop the BF% by 10-13%.

Current stats:

40 years young

1.95 tall

118kgs

BF25%

Intermediate lifter

Diet:

Am - 10 egg whites or 300gr steak, bowl of oatmeal

Am - chicken pieces or 1 breast, 1 cup cooked rice brown

Am - 180gr tin tuna, 1 cup cooked rice

Shake - Dymatize 114 cals low carb

Pm - 180gr tin tuna, 1 cup cooked rice

Pm - chicken or 300gr steak again, 1 cup cooked rice

Shake again

Shakes are also taken after a work out along with either a bananna or a handful of dates.

I take a bit of virgin olive oil on the rice from time to time and often rice will have a cup of mixed veg in it, drinking 3-4 litres of water a day doing no cardio other than a 5-7 warm up on the tready.

Is the diet OK calorie wise, protien content high enough, carbs enough?

Training 3 on 1 off.

[teamfatboy]

My first thoughts are that carbs are too high if you want to drop bodyfat.

I'm 47, 1.8m, 105kg, 25%, training 4x weekly, and even on a high-carb day (carb cycling at the moment) I'd not eat that many carbs.

It's probably close, protein will help retain/ gain muscle, but I'd look at calculating the carbs/ calories more closely, perhaps.

[Mr_Krabs]

Hmmm Im guessing youre like me and cant stand the veges?

Otherwise Id swap two of those rice servings for veges like green beans or just mixed vege :nod:

[Bazza]

Im trying to add more muscle but want to drop the BF% by 10-13%.

Current stats:

40 years young

1.95 tall

118kgs

BF25%

Intermediate lifter

Diet:

Am - 10 egg whites or 300gr steak, bowl of oatmeal

Am - chicken pieces or 1 breast, 1 cup cooked rice brown

Am - 180gr tin tuna, 1 cup cooked rice

Shake - Dymatize 114 cals low carb

Pm - 180gr tin tuna, 1 cup cooked rice

Pm - chicken or 300gr steak again, 1 cup cooked rice

Shake again

Shakes are also taken after a work out along with either a bananna or a handful of dates.

I take a bit of virgin olive oil on the rice from time to time and often rice will have a cup of mixed veg in it, drinking 3-4 litres of water a day doing no cardio other than a 5-7 warm up on the tready.

Is the diet OK calorie wise, protien content high enough, carbs enough?

Training 3 on 1 off.

OK...I have approx breakdown as follows:

Calories - 2820

Protein - 250 gms (42%)

Fat- 74gms (12%)

Carbs - 275gms ( 46%)

My initial thoughts (others may beg to differ ) are to reduce the carbs

...you're a big guy, so you could increase the protein intake slightly...you probably could stand 300-400 gms a day...increase our water intake...and even ingest a few gms more fat to give you the energy pick up for training at the expense of the carbs.