Diet/Routine Critique.. be nice..

[Southern Comfor]

Ok fellas, changing the whole gig up for the first of the year, just ran through it for the first time this week and feeling good so far. This diet isnt set in stone and it pretty much only for a few months until I really cut back and tighten things up.

Stats 6'0 211 probably 14% BF ( yeah I know)
Goal is to get down to near 9-11% BF, keep muscle and lean out Ideal weight of about 195 maybe lower.

My M-F diet is as follows (it is the same EVERYDAY) BORING

meal 1(6am) 12oz juice, 50 grams of whey, flax and fish oil caps..gym 30 mins later

meal 2(8am) 12 oz juice, 50 grams of whey, hoagie(wheat) sandwhich 5oz of turkey or chicken or ham (yes I weigh the meat!!!) light mayo and mustard... immidiately post workout

meal 3(11am) JUST the sandwhich

meal 4(2pm) JUST the sandwhich

meal 5(4:45pm) wholly shit.. ANOTHER sandwhich this time w/50g of whey

meal 6(7:45-8:30) something like 1 cup mixed veggies, a chicken breast into two wheat wraps and about 12oz of fat free milk, flax and fish oil caps... something close to that not always a wrap but always the milk/chicken/ and low carbs!

My routine is fairly bread and butter...

Mon-chest
Tues-back, forearms
Wed-cardio empty stomach (skip meal 1 this day)
Thurs-Shoulders,traps
Friday-bis, tris, forearms
Sat-OFF
Sun-cardio empty stomach whenever I get up, LIGHT legs ( I cant have sore legs and do my job, trust me)

OK first things first.. my weekend diet is not AS consistent as m-f, I mean hey, I eat, maybe not 6 times but its never too sloppy, nothing I regret, no more beer for a LONG time, the jags and gators are done with their season now I can concentrate.

I am using ECA 2X/day at 6am and at 2pm, multi vitamin,and flax and fish caps. In a few weeks through in some IGF @60mcgs/day maybe some test and winny if we ever see the stuff again after ORD.

What do yall think? I have a very demanding job that requires me to be on my feet all day, something like the Fed Ex guy or DHL guy does, except I wear brown.. think about it. Thats why I need the heavy carbs during the day to keep me moving, if not I drag ass and then I dont get home till 9 and that screws up meal 6 big time lol.

OK I think Im done... how about some thumbs up or down, Im open for suggestions!

 

[Get_Swole]

doesnt seem like much food to me bro? I know your trying to lose but damn i couldnt live on that much food lol. everything looks pretty good your workout looks good. Take the juice out if i were you and just drink water. No need for extra unwanted sugars jmo. Also i wouldnt drink milk or much dairy at all. Like i said thats my opinion and you can still get to where your wanting with it in there i just would take it out.

 

[supermannpc]

ditch the juice and milk
drink crystal light or water
try and get some more meat in your diet
that lunch meat isnt a great source of protein

 

[BiggerStronger]

yep...buy a shit load of chicken and eat it with whole wheat wraps, brown rice, yams, green veggies etc. Switch it up every once in a while and throw some red meat and fish in there (if you like). You are not going to keep/gain muscle mass and lose fat with so little protein. That's about 120-140g of protein a day and maybe 200-250g of carbs depending on what your drinking/eating exactly. I understand it's hard to keep a strict diet while working all day so you need to stay prepared and cook in bulk - 3 days at a time. I used to package meals in ziplock bags or containers. Usually brown rice, chicken, and broccoli. Occasionally switching it up for other meats, vegetable, and carb sources. Supplement with protein shakes and oatmeal for protein/carbs on the go. The chicken/brown rice/veggie diet I suggested is cheap and easy to prepare. lol. So I didn't mind eating it for 6 months in a row every single day.

 

[BiggerStronger]

oh yeah and ditto what supermann and G said. Dairy isn't horrible, but you should limit it to just maybe 1 serving per day. Also noticed nothing about water. Keep yourself hydrated at all times. 64-128oz of water/beverages a day. Your body will not function at it's peak while under hydrated. Meaning slower gains and less fat loss.

 

[Get_Swole]

well said bg agree with it all def. stay hydrated at least a gallon a day. When i took a break from lifting for injurys family etc. i stopped drinking so much water then i just started back a few weeks ago with a gallon a day again maybe more and wow it just makes me feel 100 times bette.r

 

[Southern Comfor]

Thanks fellas... Im definitely feeling kinda draggy lately I need to get some more food in, I drink close to 1.5 gallons of water a day I prolly put down 20oz every hour ALL DAY. Do you think the extra protein I need to get in I can get from whey? I honestly down have a whole lot of time to chew on food all day but can mix up some whey in a shaker w/some cold water with my sandwhiches... damn sandwhiches!

 

[Get_Swole]

yeah just add in some whey bro that will help. I get my major source of protein from whey sometimes and it works for me.

 

[doctorwill]

Biggerstronger is right about the diet. My experience is that I can add as much grilled chicken as I want and I can still cut (it will fill you up but eating a lot of it really will kill your intrest in food).

When I cut, I always add some t3 to the mix. Magic!

 

[Southern Comfor]

Everytime I use T3 it makes my throat really sore, I guess my thyroid and it makes me look saggy, flat, and non vascular. So far so good, Im down 7 lbs, mostly water I imagine my neck and cheeks are thinner. Im already loosing interest in food from the BS diet... Im find my self gagging trying to get a sandwhich down and chicken wraps taste worst than dirt... but as along as Im making progress Ill keep torturing myself... when it starts to warm up here a little it will get me 2x as motivated.