I'm looking to loose ~5lbs in a month time frame. I'm 30y male, 165lbs and 5'8". I'm worried about keeping as much muscle as possible while cutting as I work construction doing interlock and concrete work. A lot of shoveling, wheel barrowing, lifting and moving patio stones etc. I pretty much sweat for the better part of 6hrs a day out of an 8hr work day.
I workout 3 times a week, weights only, no cardio. What should I be eating to maintain my muscle growth and give me decent energy for work?
Can I maintain a low carb diet with my work schedule? I take about three set breaks throughout the day, but do have time to quickly down a protein shake whenever I want.
Here's what I've been eating;
6am - Protein shake with milk, small whole wheat english muffin with natural peanut butter.
930 - Protein shake with water, some crackers and/or banana
Noon - Two turkey or roast beef sandwiches with mustard and a slice of low fat cheese on whole wheat bread.
3pm - Protien shake and Nutrigrain bar
Dinner - Skinless chicken breast and green veggies, either salad or asparagus etc.
Another shake before bed.
Am I getting enough protein in my diet? What about the right fats? Enough carbs, or too many?