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Diet Help to Get to 12% BF

Hey Guys,

I am new to the site and am needing some diet help. I am 6’4" 255 lbs @ 25% bf and wanting to drop to 12-15% bf by summer. Here is my diet.

0700 4 eggs, 2 slices canadian bacon, 1/2 cup oatmeal
0930 2 eggs, 1 apple
1200 8 oz chicken, 1 can green beans
0300 2 eggs, 1 banana
0430 Workout
0600 8 oz chicken, 1 can green beans
0900 1 cup 2% cottage cheese

Currently I am doing the Rippetoe workout with 30 minutes of cardio afterword and 30 minutes of cardio on off days.

It seems like you’re not getting enough calories. I guess it’s way below 2000 calories.

Eat more. Cut the oatmeal, replace it with green veggies.

You need to work on your post workout nutrition plan.

What should I add to my diet to increase my calories and also what should I be consuming PWO.

[quote]CHAR_HOG wrote:
What should I add to my diet to increase my calories and also what should I be consuming PWO.[/quote]

Search function. You’ll find more info than we would feel like typing…again.

cueball

skip the oats and the bacon, cook the eggs in olive oil on low heat, add in a piece of fruit and a scoop of whey

Try a can of tuna, some broccoli, and some nuts

Good start, add a fat source (nuts, olive oil)

eggs aren’t enough, add 4 oz. steak, drop the fruit, add veggies

PWO, Surge is a great product (carbs + Protein +BCAA’s), make your own if you have the ingredients (won’t be the same though)

add some fat source

not bad, some stay away from dairy while losing though, I do, eat another meal or have a casein shake

Hope that helps. BTW, I’m 6’6" 230 and I have been losing on something pretty similar to the changes I made. Lift heavy, run some sprints.