cessna
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hello everyone im trying to lose fat.....i being training for 5 years straights....my maximum body weight was 170 lbm...but them i start to eat crap food and i left the gym for about 6 months and i pack on some fat and lose lbm.....my weight now its 150 and bf%12 but i want to be at least at 8% this my diet please feel free to critize but help please ...(im extremely sensitive to carbs) this is my diet:
before breakfast ( 1 scoop whey protein, 200 mg caffeine, bcaa i perform 15 minutes of cardio)
meal 1 (10 egg whites, two tbsp naturAL PEANUT BUTTER, 2 FISH OIL CAPS, MULTI VITAMIN)
MEAL 2 ( 1 cup low fat cottage cheese, 1 cup greens beans or broccoli, 2 caps flax seed oil)
meal 3( 1 canned tuna on water, 1 cup broccoli, 1 tbsp olive oil)
meal 4 ( 3 egg whites or 1 can tuna water, 1 onz peanuts unsalted)
pre workout ( 1 scoop whey protein, 1 tbsp peanut butter, bcaa)
post workout( 2 scoops whey protein, bcaa)
meal 5 ( fish or chicken breast or turkey ground meat 99% lean, 1 cup broccoli or grean beans 2 fish oil caps, 1000mg vitamin c )
before bed ( 1/2 cup low fat cottage cheese low sodium, 1 tbsp peanut butter bcaa)
thats my diet any suggestions please feel free i just started on this diet thanks in advance (not taking any fat loss supplements)
before breakfast ( 1 scoop whey protein, 200 mg caffeine, bcaa i perform 15 minutes of cardio)
meal 1 (10 egg whites, two tbsp naturAL PEANUT BUTTER, 2 FISH OIL CAPS, MULTI VITAMIN)
MEAL 2 ( 1 cup low fat cottage cheese, 1 cup greens beans or broccoli, 2 caps flax seed oil)
meal 3( 1 canned tuna on water, 1 cup broccoli, 1 tbsp olive oil)
meal 4 ( 3 egg whites or 1 can tuna water, 1 onz peanuts unsalted)
pre workout ( 1 scoop whey protein, 1 tbsp peanut butter, bcaa)
post workout( 2 scoops whey protein, bcaa)
meal 5 ( fish or chicken breast or turkey ground meat 99% lean, 1 cup broccoli or grean beans 2 fish oil caps, 1000mg vitamin c )
before bed ( 1/2 cup low fat cottage cheese low sodium, 1 tbsp peanut butter bcaa)
thats my diet any suggestions please feel free i just started on this diet thanks in advance (not taking any fat loss supplements)