Sport help with diet

[jamespenrose]

I am happy with the size of my muscles, i want to keep what i have or make slight gains while cutting. Need help cutting:

9:15-brkfst: oatmeal + protein shake + multivitamin and omega 3,6,9 vitamin
-workout
11:00-post workout: 23.5g carb 53g protein shake
11:30-coffee at work (and occasionally an energy bar or if i miss breakfast i will eat a tuna sandwich on whole wheat with the vector bar as well)
1:30-chicken noodle soup or beef vegetable soup
3:30-6inch turkey sub with double meat on whole wheat with onion lettuce tomato
5:30-other half of sub from 3:30
7:30-large portion of meat such as beef, pork, or chicken with salad and sometimes rice if i am hungry
9:30-snack on almonds or have a protein shake if i am still hungry

Q:
-should i not eat any rice at 7:30?
-should i not eat breakfast before workout and instead have an energy bar/tuna sandwich at 11:30 all the time?
-should i always drink a protein shake before bed?

Im currently 5'11 170lbs with approx 8-10% bf and would like to get completely shredded like lower than 5% bf...

 

[jamespenrose]

no advice? uh... ok then.

 

[kevbo]

You should definitely eat breakfast before your workout. It's a necessity. Add more carbs to your post workout drink. You should have about a 2:1 ratio of proteins to carbs (80g carbs 40g protein is generally good). Maybe try to add some sustenence like that tuna sandwich at 11:30 since you aren't eating again until 1:30. I would eliminate the rice. At night, add in some slowly digesting protein like cottage cheese instead/in addition to your protein shake.

 

[jamespenrose]

Thanks. Ive started working out on an empty stomach first thing in the morning since I saw that on a lot of cutting plans and am drinking a larger shake afterwards and always eating a good breakfast a half hour later. No carbs at night, eating cottage cheese instead. Seems to working well... Ill post a before and after pic of cutting phase when I have my home computer working again.