need help desperately ...

[ogaooga]

ok here goes ...
i came down from 200 pounds but it was alot of fat n water retention
iam not on 174 pounds
5 foot 9
18% bf ( i think ) ill attach pix and u can judge
starting a cycle in a few weeks -
my diet has been in check but now i wanna master it ... so i been doing some research and this is what i came up with .. ( please see pix )
goal is to get shredded - and put a tiny but of pure muscle lol

wake up 7 am
coffee
workout ( lifting )
shake+ 1 apple
6 eggs - 2 full / 4 egg whites
100g oats + 2 digestive biscuits
200g lean steak + 100g brown rice + 2 slices brown bread
gym ( cardio and abs)
shake
300g salmon + 100g brown rice
200g chicken + 100g brown rice + 2 slices brown bread
100g tune + salad
shake

calories : 3024
carbs : 233g
fat: 85g
protein : 303 g

im thinking 2 things
1) too much calories i donno
2) i need to up my carbs

help out here plz
cheers

i have added 5 pix takin recently the from double biceps and the side bi r takin 2 days ago so if u have a bf estimate plz limmi know

thank alot guy

 

[ogaooga]

forgot to say : age 28 - been training properly for 4 years now

 

[ogaooga]

cmon guys...100 views n nothing ?

 

[ThaDude007]

cmon guys...100 views n nothing ?

Wish I could help but I'm in the same boat. It looks like your doing pretty good but we need 3J to chime in and critique are diets. I don't have the money rite now or I would sign up on his network, I don't think you can go wrong with him. But I will be going with him in the next couple of months.

 

[Czyyc]

1) too much calories i donno
Probably, if you don't noticeably fat loss after 2 or 3 weeks i would drop down closer to 2500cal

2) i need to up my carbs
not necessary.

 

[ogaooga]

THANX GUYS ANYONE else alive in here? 3j ma man wr r u