wanna get leaner for summer

[Forkboy]

i need your adivce with my diet i will be starting this by monday.
my stats is:
height: 6'1
weight 220lbs
bf: idk maybe around 14 or 15

meal 1
1 cup of oatmeal
9 eggwhites 1 whole egg this are large eggs

meal 2
pre workout shake
2 scoops of it and a teaspoon of creatine

(WORKOUT) and 30 mins cardio with stationary bike on sunday's i play basketball around 3 games

meal3
post work out shake
2scoops of whey and a teaspoon of creatine

meal 4
chicken breast 250 grams
1 small sweet potatoe

meal 5
chicken breast 250 grams
1cup cooked brown rice

meal 6
chicken breast 250 grams
veggies a bowl with mayolite to taste

meals 7
180 grams of can tuna
1 slice of wheat bread


this is what i eat during my off days in the gym regardless to those protein shakes

[Forkboy]

anyone? im starting this out by tomorrow advice pls bad and good comments is fully appreciated

[OLYMPIAN]

]meal 1
1 cup of oatmeal
10 eggwhites.
1g of fish oil

meal 2
3 slices of whole wheat bread

2 scoops of ( 0 CARB ISOLATE ) +1 TBSP OF NATTY PB and a teaspoon of creatine

(WORKOUT) and 30 mins cardio with stationary bike

meal3
post work out shake
2scoops of ( 0 CARB ISOLATE) and a teaspoon of creatine
50g of waxy maize or vitargo

meal 4
chicken breast 250 grams
250G potato

meal 5
chicken breast 250 grams
1.5 ounces of peanuts, or cashews

meal 6
chicken breast 250 grams
veggies 1 tbsp of olive oil


add one gram of fish oils to meals 4 n 6...THATS A START SINCE U GOT PLENTY OF TIME...

[Forkboy]

thank you oly

[Forkboy]

so i will b disregarding meal 7?

[Forkboy]

and oly wat is the replacement of this waxi maize and vertigo cant get it here any. is white bread ok?

[OLYMPIAN]

any simple carb will do for pwo..( or any carb for that matter) just make sure you hit the micros correctly....6 meals is more than enough..remember thats just a start..you gonna have to adjust cals and cardio time as you go along or hit plateau.

[Forkboy]

thank you so much i hope i can get the right timing

[OLYMPIAN]

i hope you do too..whatever that means

[Forkboy]

hahaha i wanna have those legs of yours

[stunner69]

i hope you do too..whatever that means

thats funny.

dont worry fork, youll get their.

[Forkboy]

i hope so.. time is young im so potent and my dick is hard

[OLYMPIAN]

lol

[rippedfreak]

i hope so.. Time is young im so potent and my Weiny is hard

Lmaoo, Nuff said..

[John Benz]

hahaha i wanna have those legs of yours

That's a lofty goal you set there fork.... how many years of discipline, intense workouts and strict attention to diet do you think it took OLY to get there?

OLY gave you spot on advice. I would have kept that one whole egg in there to raise the overall amino profile. But then again, I never had the abs nor the definition that OLY has, so I would follow his advice to the decimal point!