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Decreasing Body Fat & Diet Advice....

B

breakthelines

Guest
Hi there,
Looking for some help to drop some more body fat before I start my first bulk in winter 2014. I was 109kg & 31% BF. My current stats are below;

Age: 28
Height: 186cm
Weight: 89kg
Bf%: 16%

I train the following split at 5am each morning;

Chest/Biceps/Abs
Back/Triceps/Calves
Legs (Light)
Shoulders/Traps/Abs
Triceps/Biceps/Calves
Legs (Heavy)
Rest

My maintenance calories are around 3000. I'm not currently doing cardio but recently ran 12.3 on the beep test and am happy to run!

I eat the following meals everyday, only dinner changes;

Breakfast - 2 Eggs, 1 cup egg whites, 40g cottage cheese, 2 Slices Burgen Bread
Morning Tea - 200g Chicken, 75g Basmati Rice, 40g Ketchup
Lunch - 200g Chicken, 75g Basmati Rice, 100g Avocado
Afternoon Tea - 1 Scoop Whey, 170g Chobani Greek Yogurt & 100g Strawberries
Dinner - 250-300g Meat plus salad or veg
Before Bed - 1 Scoop Whey Protein

Macros: Protein - 280g, Carbs 250g, Fat - 90g (Maintenance)

Aim is to get down to 10%.

Any advice would be great!
 

Good job on the weight loss so far mate!

Just keep doing what your doing - add some cardio in and slowly drop cals if need be (carbs)

Add 30-40 mins of cardio in a few days a week - slowly increase as needed.

Your diet already looks good - prob just tweaking afew things....
 
Yeah seems ideal
If progress stalls, make little changes. Little changes work better than drastic changes I find, unless you take calories right down then there is no choice!

Go for a walk on an empty stomach, wear a weight vest through your workouts, start eating later in the day, get in an extra body weight workout here and there, stand up when watching TV or playing xbox, etc
 

Thanks mate!

What would you tweak?
 
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