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asking for diet advice

B

bar2020

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I weigh 5'10" 175lbs 10%bf...fairly lean..
I lift heavy 5 days a week and do 20 min cardio 3 days a week in the morning after i wake up. I have trouble keeping my weight at 175 if i do any more cardio than that. Cant eat any milk or cheese (no dairy)

How many carbs daily?

I eat very plain foods all the time.. (ie. turkey on wheat bread dry)
trying to keep my muscle while losing a little more BF

I have ON whey, flax, and a multi
any advice is appreciated thanks
 
B

bar2020

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my current diet is as follows:
6:45am 1 slice whole wheat toast with peanut butter
730am 25 min cardio
8:00am 1 scoop ON Whey, 1 bowl instant oats with water no sugar
10am turkey on wheat bread dry
1pm turkey on wheat bread dry, mixed vegies, 8oz water
4pm pre workout 1 south beach peanut bar, with 1 ostrim protein stick
7pm post workout 1 scoop ON whey, 3 pieces grilled chicken with brown rice and ketchup
10pm almonds with peanut butter

Any other suggestions?
 
BigBen

BigBen

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Change the bread n peanutbutter to a scoop of whey protein precardio.
8 am - Bread w peanut butter and a scoop of whey.
Keep everything else the same
at 10 try almonds w a scoop of whey in a blender w ice

Looks great bro that may help change body composition a bit but keep your weight really close to the same. I think i fu changed the bread to ezikiel bread (*sp?) its bread made from wheat and beans basically but i think you would have less of a chance of holding water also. I usually leave bread alone for that exact reason it makes me hold water. Bt for u those are the changes i would make bro. easy changes

God bless
Ben
 
Fatality

Fatality

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What BigBen said is all you really need to change, but I would also drink some water first thing in the morning so you don't run the risk of dehydrating when you ru. Good Luck!
 

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