I am 21 years old and trying to get from 13% BF to 10%. I am 6’2" and 190 lbs. Four years ago I lost 85 lbs. on the atkins diet and only recently added carbs into my diet. I lift full body 3x a week and perform 5-6 cardio sessions per week using both HIIT and Low intensity for anywhere from 20-40 minutes/session. I am at a plateau. My current diet is as follows:
Meal 1: 6 egg white omelet with 2 yolks and vegetables, fresh berries
Meal 2: Apple w/ natural peanut butter
2 scoops Whey protein shake ( low carb)
Post workout: 2 scoops whey protein shake
Meal 3: Fish/Chicken/Steak with salad and vinagrette dressing. Sweet Potato or some other Low GI carb.
Meal 4: Protein shake before bed
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