from bulking to leaning

[Bimmer]

For the past 8 weeks of have been bulking and now want to lean out. Iv gone from 198 to 234 with a lot of water. My diet is as follows:
9:30-bowl of cereal, weight gainer-600 cals
10:30-lowfat yogurt-220 cals
12:15-turkey, 2% cheese, on whole wheat bread-380
12:45-peanut butter sandwhich-200 cals
1:30-3 whole eggs-150 cals
2-3 some almonds as a snack-100 cals
3:45- chicken burger- 400 cals
4-5- more almonds as a snack
5:45-chicken burger- 400 cals
6:45-protien bar- 360 cals
7:45-wendys spicy chicken sandwhich and plain baked potatoe- 700 cals
10:00-protien bar- 360 cals
12:30-about 1 lb of steak, baked potatoe with cheese, salad, protien bar (all this spaced through an hour or a little more depending on hunger) 1110 cals
5:00am-protien bar-360 cals
drinks through the day-700 cals
1 gallon of water
total of approx 5760

If my goals are to lean out, how should I change it?

 

[Bimmer]

any suggestions?

 

[huskyguy]

Eliminate the protein bars they are great for bulking but terrible for getting lean--they have too many calories and simple sugars in them. By eliminating these see what happens--also eat more green vegetables and fewer starches. You have virtually no vegetables in your diet--eat more veggies--fresh not canned--frozen is a compromise but fresh veggies are best.

 

[BiggerthanLavar]

I'd swap that bowl of cereal for some plain old regular oatmeal. It tastes like puke but it'll suck the fat right off you. Also, drop the wendy's crap. and one of the chicken burgers. definitely loose the weight gainer. I hope that's a given. I'd also drop the 12:30am meal. to cut you should take in no more than 2000cal(roughly, it depends on your size) cut carbs, simple sugars(except after your workouts) and fats. Also add one more week of cardio to your routine. As for cardio focus on duration rather than intensity. Walk on a treadmill for 1 hour as opposed to running for 30min. Walking burns fat whereas anything more intense than that starts burning muscle. HTH, just my .02.

 

[Bimmer]

Cereal I will switch to oatmeal, wendys I was going to switch the fried spicy chicken for a grilled chicken, the weight gainer I was going to swap for a protien shakes, and definatly add more salads. With cardio Im leaning more toward intensity since Im on a cycle so muscle loss really shouldnt be a worry. BTW Im really not aiming towards completely cutting, Im just trying to clean up my diet a little bit with the cycle im on. What do you think?

 

[BiggerthanLavar]

Well, it sounds Like you're headed in the right direction then. If you're not trying to hit 5% BF like I am, then you can afford to be more lax with your diet. the only thing I would really suggest to you is in terms of cutting, cardio in quantity(long duration) usually works better than quality(high intensity). At least that's how my body functions. good luck!

 

[Thejuicer]

Fried spicy chicken when trying to lean out ?