my diet..

[iLUDEd]

weight = 189lbs
maintenance = 2835
bf% = estimate about 18%
aim: to drop as much bodyfat as i can in the next 2 months..

im doing cardio 3 days a week (30-40min AM), and lifting 3 days (HST training)
my diet looks like this..

on cardio days:
meal1 - b4 cardio shake:
(cal:140 - p:32g - c:6g - f:0.9g)

*cardio*

meal 2 - 4 wheatbix, 60g whey, 250mL milk:
(cal:580 - p:81.4g - c:60.5g - f:6.6g)

meal3 - 130g pasta, 30 g mince sauce:
(cal:220 - p:25g - c:85g - f:10g)

meal 4 - peanuts 100g (unsalted), 45g whey:
(cal:660 - p:61g - c:21g - f:55.9g)

meal 5 - peanuts 100g (unsalted):
(cal:520 - p:29g - c:15g - f:52g)

meal 6 - 2 chicken breasts:
(cal:240 - p:55g - c:0g - f:2g)

meal 7 - b4 bed shake:
(cal:194 - p:37.2g - c:10.9g - f:2.3g)

TOTAL: (cal:2554 - p:320.6g - c: 198.7g - f:126.7g)


on lifting days:
meal 1 - 4 wheatbix, 60g whey, 250mL milk:
(cal:580 - p:81.4g - c:60.5g - f:6.6g)

meal2 - 130g pasta, 30 g mince sauce:
(cal:220 - p:25g - c:85g - f:10g)

*workout*

meal 3 - 50g whey, 60g multidextrin:
(buying multi dextrin soon, aint got the nutri info for it yet)

meal 4 - peanuts 100g (unsalted), 45g whey:
(cal:660 - p:61g - c:21g - f:55.9g)

meal 5 - peanuts 100g (unsalted):
(cal:520 - p:29g - c:15g - f:52g)

meal 6 - 2 chicken breasts:
(cal:240 - p:55g - c:0g - f:2g)

meal 7 - b4 bed shake:
(cal:194 - p:37.2g - c:10.9g - f:2.3g)

TOTAL: (cal:2554 - p:320.6g - c: 198.7g - f:126.7g .. not including post-workout meal)

how does this look?

[Shao-LiN]

Do cardio on an empty stomach if your goal is to shed some fat.

[gopher]

Your protein, carb, and fat grams on cardio day adds up to well over 3,000 cals. 100g of nuts does not have 50+ grams of fat. 85 gr of carbs in meal #3 is 340 cals alone and you have it listed as 220. You may be having some trouble dropping fat because you are eating more than you realize.

[iLUDEd]

im quoting what it says at the back of the package, with the calories, im using a kcal to cal converter to work it out, unless my converter is wrong..

does any1 know where i can get a decent kcal to cal converter from?

[iLUDEd]

Originally posted by Shao-LiN
Do cardio on an empty stomach if your goal is to shed some fat.

isnt the point of doin cario on an empty stomic so you dont consume any carbs before a workout? if so, wouldnt a protein shake keep muscle loss to a minimum?