I want some advice with my diet

[draconith]

Hi, Im 5 8" 204 lbs my BF 22% i want to drop to BF 10% and keep most of my muscle. I'm jogging 4 times a week; low impact about 30 to 45mins. I'm also lifting heavy weights 4 times at week.

My diet looks like this:

Morning 7am
instant Oatmeal
lactose Free Milk
Gold standard 100% whey protein 1 Scoop
I cup of mild coffee

830am i protein bar 20g 200 cal
Gym
10:30am Gold standard 100% whey protein 2 scoops

12:30 Lunch
7oz chicken
Whole Grain Brown rice
Small potatoe

5:30 pm
knudsen lowfat cottage cheese 1/2 cup

7:30pm
Home made Sandwich
-health Full 10 Grain 5g of protein bread
-Premium deli smoked ham 4 slides
-Lettuce
-Tomatoes

10pm
Gold Standard 100% Casein Creamy Vanilla 1 scoop

11pm - 12pm sleep

1887 calories
Protein 225g
Total Carbohydrate 176g
39% carbs 13% fats %48 protein

I'm using clen and t3 2 weeks on 2 weeks off
1days 40mcg clenbuterol, T3 25mcg
2-3days 60mcg clenbuterol, T3 25mcg
4-5days 80mcg clenbuterol, T3 50mcg
5-7days 100mcg clenbuterol, T3 50mcg
8-9days 120mcg clenbuterol, T3 50mcg
10-11 days 100mcg clenbuterl, T3 50mcg
12-13 days 80mcg clenbuterol, T3 50mcg
14-15 60mcg clenbuterol, T3 50mcg
16days 40mcg clenbuterol, T3 50mcg
2week paus for clenbuterol
17-28days T3 50mcg

Thank you for your time!

 

[3J]

I will get to you tonight my man

untill then find my free diet advice sticky, read post 1 and come back with your bmr/tdee

 

[draconith]

Thank you 3j i change my diet to this:


Morning 6:30 am
Quaker Oatmeal 150 cal
whey protein 120 cal
Coffee 1 cup

Gym 7:00 - 7:30 am
8:30 am - Half of protein bar I get hungry at the gym cal 95 cal

10:00am after the gym
Protein shake 240 cal

12:00pm
lunch fillet minon 7 oz
Brown rice
vegis

2pm

2 cheese ticks low fat 120 cal

5pm

cottege cheese low fat 1 oz 100 cal

7pm

salmon 170 cal
brown rice 160 cal

10pm
casien protein 120 cal

sleep

Toltal cal 1988

total protein 231

Total Carbohydrate 134g

Dietary Fiber 10.5g

29% 24% 47%
Carbs Fats Protein

Main goal is to lose body fat and keep my muscle.