[x_muscle]

Meal 1: protein shake ( 38g protein+1 cup of oat meal)

Meal 2: 1 meat patty + 1 slice of cheese + 2 slice of brown toast

Meal 3: 2 fruit servings ( usually apples)

Meal 4: protein shake ( 38g protein+1 cup of oat meal) Post work out

Meal 5: 38 gram protein shake

Meal 6: cup of skimmed milk



Calories Eaten Today
source grams

Total: 2071 cals
Fat: 38 338 17%
Sat: 2 19 1%
Poly: 5 44 2%
Mono: 3 31 2%
Carbs: 202 712 37%
Fiber: 24 0 0%
Protein: 222 886 46%
Alcohol: 0 0 0%



im 178LB down from 195
my BF is 12% my goal is 9%
im 5,65 ft


im consuming calories more than i need? to i need to cut on carbs?

[Cuffs]

Personally, I do not like diets that have more than two shakes per day. I would replace Meal 1 with oatmeal and egg whites, and would move your fruit somewhere after your workout. I would also move Meal 5 to Meal 6 and add in some Flax with it. Or, make your Meal 6 cottage cheese and natty PB.

Look into substituting tuna, other fish, skinless chicken breast, canned chicken breast, egg whites, deli turkey or chicken into your meals. Also, I believe you need to get some sort of green veggie in their. Maybe for your Meal 5, make it a meat source with broccoli, green beans, or something along those lines.