Sport Cutting

Sport Fitness
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ferdo

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I have finally decided to take my diet seriously. I have never really got the results I have wanted in the past. I have lost alot of weight but never got to the low amount of body fat I wanted.

I am 5 feet 8, 145, I would say around 15%BF

Heres my diet

Breakfast
Bowl of oatmeal


Lunch
3/4 cup brown rice
1 Whole wheat pita
1 cup lean ground turkey

Mid afternoon
equivalent 2 eggs/ egg substitute
1 whole wheat english muffin

DInner
3/4 cup brown rice
1 whole wheat hamburger bun
1 lean beef burger grilled

mid evening
1 turkey sandwich with whole wheat toast

Before bed
1 english muffin
1 tablespoon natty peanut butter

Am I eating to little here, to much, i want to get the body fat down to 9- 10 percent.
 
add up your calories, and macros.

Your meals aren't balanced, looks too low in calories and especially protein and fat.
 
IN CAPS....

ferdo said:
I have finally decided to take my diet seriously. I have never really got the results I have wanted in the past. I have lost alot of weight but never got to the low amount of body fat I wanted.

I am 5 feet 8, 145, I would say around 15%BF

Heres my diet

Breakfast
Bowl of oatmeal - ADD A PROTEIN HERE


Lunch
3/4 cup brown rice
1 Whole wheat pita
1 cup lean ground turkey - DITCH THE PITA AND RICE AND ADD FIBEROUS GREEN VEGGIES AND AN EFA

Mid afternoon
equivalent 2 eggs/ egg substitute
1 whole wheat english muffin - SAME AS ABOVE

DInner
3/4 cup brown rice
1 whole wheat hamburger bun
1 lean beef burger grilled - DITCH THE BURGER BUN - I ASSUME THIS IS YOUR PPWO MEAL? IF SO, YOU WILL NEED TO ADD A PWO SHAKE, PRO/CARB TO YOUR MENU AND EAT THIS WHOLE FOOD MEAL ABOUT AN HOUR AFTER THE SHAKE.

mid evening
1 turkey sandwich with whole wheat toast - MAKE THIS A PRO/FAT MEAL

Before bed
1 english muffin
1 tablespoon natty peanut butter - SAME AS ABOVE

Am I eating to little here, to much, i want to get the body fat down to 9- 10 percent.
Click to expand...
 
I completely respect your personal opinion...but why are you trying to cut if you are only 145 at 5'8?
 
I agree with all that's been said so far, and would only add that your last two meals can contain carbs, but they should be fiberous carbs..i.e. veggies only. no fruits, no bread, no pasta.

also acceptable would be dairy products, as their carbs come from lactose and really aren't that high, and the casein protein in dairy helps stick with you while you sleep...hence why cottage cheese is such a common 'bedtime' meal.

I also agree, at 145lbs and 5'8", you shouldn't have much fat to lose at all, unless you're an extremely small framed person, with hardly any muscle mass. if that's the case, I would actually recommend a bulking phase first. pack on some lean mass and get your metabolism rolling, then shed some of that fat.

in fact you strike me as enough of a novice that you could probably gain 5lbs of lean mass while dropping some fat if your diet was right and you trained properly.
 
dang, im 5'8 about 151 and im trying to cut off stomach fat too. i eat healthy but i dont count any carbs, protein or calories that much which is probably why i dont have a six pack or anything.

I eat healthy like strawberrys, eggs, meats, some fruit snacks (i know not healthy) , salads, peanutt butter and sugar free jelly, but the thing is I hardly exersize and I still lose a few pounds here and there, but id love to cut a little bit and shape my stomach.
 
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