View Full Version : Need Help Tweeking My Diet!!

10-06-2008, 07:00 PM
Hey everyone...

Well to start off i am 23 years old, 6'1, 195lbs with 9-10%bf. I am an extreme hardgainer, however i have no ab definition at all, and my muscles are very soft...even with 9%bf. As of right now i eat 65% clean. My ultimate goal is to be 205lbs 6-7%bf. I know i need to change my diet completely to start seeing some quality gains. I've got my training part down. So i've been trying to put a meal plan together but im horrible at it, so i was hoping to get some help from you guys!

My goal right now is to maintain my muscle (gain any if possible) but mainly i want to lose some more body fat. Like i said, im a skinny guy but very soft muscles. So here is what i came up with. Please critique!

Meal 1:
1/2 cup oat bran
1 cup 2% milk
1 banana
1 scoop whey protien (24g)

Meal 2:
1 cup nonfat yogurt
6 hardboiled egg whites
1 tbsp dried cranberries

Meal 3:
1 whole wheat pita
4oz grilled chicken
1 banana
1 scoop whey protein (24g)

Meal 4:
6oz canned chicken
2 hardboiled eggs
1 banana

Meal 5:
1 baked potato
1 cup broccolii
4oz grilled chicken

Post workout shake

Meal 6:
9 hardboiled eggwhites
1 apple

I workout 3 days a week, and also do muay thai 3 days a week. Muay thai is very good for cardio. I think i want to add an extra day of cardio however.

So i guess my question is, weighing 195lbs, do you think i have enough protein/carbs/fats in this diet to lose some body fat but maintain muscle?

Any help would be greatly appreciated! thanks guys!

10-07-2008, 08:41 AM
No one is going to add up the calories and macros for you so post them.

If your 9% and still "soft" then I doubt your 9%. I think your under estimating your BF.