Sport Last 2% left. How's my eating?

Sport Fitness
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acg1587

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19 years old
6'2'', 170 lbs.
Started: 200 lbs., 14% BF
Currently: 170 lbs., ~12% BF
Goal: 10% BF
(LV calculated my stats: he stated I need around 2100 cal./day. Thanks man!)

***SCHOOL: every day, leave my house 7:00, return 4:30; 4 classes in a row, no breaks in between! This is why convenience is top priority when planning meals.

*M/W/F - Lift: Back/bi's, Chest/tri's, Shoulders/legs
*T/Th/Sat - Cardio: HIIT, low-intensity on Saturdays

Typical lifting day nutrition:
1) PWO Shake (1 c. skim, 2 scoops whey protein, 1 tbsp. honey, 1 banana), vitamin C supp.
2) 2 grilled chicken breasts, 1 c. oats
3) Home-made protein bar (343 cal., 39g pro, 38g carb, 4g fat), apple, 2 fish oil
4) 6 egg whites & 1 whole egg, 2 slices fat-free cheese (6g pro., 2g carb), unsalted peanuts
5) 2 grilled chicken breasts, bowl of salad, 2 tbsp. ginger dressing (80 cals, 7g fat, 1g sat., 2g carb), 2 fish oil, vitamin c supp.
6) Before-bed: 2 cans Stallone High-protein pudding (Calcium caseinate; 20g pro, 2g carbs), unsalted peanuts

Typical cardio day nutrition (low-carb):
1) 6 egg whites, 1 whole egg, 2 slices fat-free cheese, vitamin c supp.
2) Protein bar (32g protein, 2g carb), unsalted peanuts
3) 2 grilled chicken breasts, ginger dressing, 2 fish oil
4) 2 grilled chicken breasts, ginger dressing, 2 fish oil
5) Same as meal 2
6) 2 chicken breasts, bowl of salad, dressing, 2 tbsp. PowerPB

Don't be too harsh on me now haha. How do I fair? Improvements needed? I'll do anything to get off this last 2%
 
did you mis-type your bodyfat numbers?
200lbs @ 14% BF is 28lbs of fat
170lbs @ 12% BF is 20lbs of fat

If that's accurate, you lost 8 lbs of fat and 22lbs of muscle. So, is there an error in the numbers posted?
 
Probably, Malkore. I was probably a bit higher BF.

I started dieting in mid-July, but didn't strat going to the gym to incorporate lifting until mid-August, which is also when I got my BF% done. So chances are I was higher in BF%.

How is my nutrition though?
 
The only thing that stands out to me is that there are no fibrous veggie servings except for the salad which can consist of many things.

I suggest getting some veggies in meal 3 and 4 on your cardio day and 4 and 5 on your lifting days. Check out my grocery list in the my Diet section if you need help figuring out what fibrous veggies to eat.
 
Start dropping out the messy stuff:

peanuts no good.....eat almonds, cashews,pinenuts walnuts

drop out the cheese

protein bars usually are plain out crap.....take down protein whey and water

Just a few small kinks to work out.

Malkore has a huge poitn and even if your BF was a little higher....you still maybe in too much of a deficit or hitting the gym to long or hard.
 
That's the thing. I stated earlier I started dieting and wanting to lose weight without the gym in July, which meant doing strictly cardio every day (around 4 miles or so) until I finally wass able to become a gym member in August. In retrospect, I know it wasn't the best thing to do, and it was a mistake, but I was also not very knowledgeable about the pro's/con's of eating properly or training properly. But since then, any spare time I have I research every topic possible, and have gained significant amounts of knowledge about overall health.

Another question: I plan to "refeed" (meal or day?? which is best?) on Sunday with my carbs, as I've heard this advice would be best for a lifting high-carb, cardio-lower carb type of training regimen. What sort of carbs should I eat on a "refeed" meal/day (whichever is best)? Low GI? How many grams of carbs should I ingest on those days?


And trainer: cut the cheese out? A little bit of fat-free, 1g carb, 3g protein American cheese on lifting days for flavor will add up over time?
 
In short time: you should see better results cutting most (if not all) dairy products out (casein is fine). Getting down to 10% without losing anymore muscle will be by really getting keen on your nutrition. In fact, just about any workout will work (as long as your not expending too much). It's the nutrition that will get you where you want to be.

Also, once you get to 10%....realize maintaining that very low number maybe a pretty tough. So, start getting in tune with your body. My ex trainer partner is going for her second big BB contest. She stays low because she knows what food does what to her body. Get in tune....it should help alot.
 
Thanks a lot trainer.

I have another big q:

I'm switching my routine on Monday. I used to lift and do my fasted cardio (on sep. days) in the morning before classes.
M/W/F - lift, T/Th/Sat - cardio

So I was able to consume diff. amounts of carbs on lifting and cardio days (lifting days were higher of course).

HOWEVER,
now with my 4-day push/pull split, I will be doing cardio in the morning still fasted, but I will be lifting at night. I'd never had time for pre-workout meals, but I will now so that's a plus. But the negative is I don't know what to do about carb consumption.

Do I keep carbs constant throughout the week? Because preWO, PWO, and PPWO are all higher carb meals, which adds on to my daily total.

What do you think?
 
I just did a daily meal plan and my totals came out to a 50/30/20 ratio of pro/carb/fat.

Is this good for cutting?
 
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