help and helper
New member
Okay, so I need your help with improvements for this diet plan. I'm trying to cut off my body fat, and get it into a single digit percentage by the end of december. I weigh 154, 5'9" Male. I'm not sure what my body fat percentage is, but im guessing around 16%. I can see my top two packs, and the beginning of the second row, so yeaa. I'm not really looking to gain mass, just cut body fat for right now, until i bulk back in december. I bulked a bit in summer. Anyways, here's my plan:
6 AM BREAKFAST: 1/2 cup egg whites, 1 banana, complete multivitamin.
9 AM 2ND MEAL: 1 piece of 4 oz chicken breast
12 PM 3RD MEAL: 1 piece of 4 oz chicken breast and 12 almonds
3 PM LUNCH: 1 tuna sandwhich which consists of 1 can of starkist tuna and whole wheat bagel. I get my complex carbs, and some more protien.
3 PM- 6 PM: Gym time, 90-110 minutes basketball, then 60-80 minutes lifting. Lifting is chest+ tricep ( Monday, wednesday, friday) And back + Bicep (Tuesday, thursday, saturday) Legs on sunday. Abs everyday, I have a whole effecent ab workout I do, Or i just do ab ripper x from p90x that day.
6:10ish PM: Protien shake, 2 scoops, 52 grams protien with half cup of skim milk.
8 PM: Plyometrics from p90x (Mondays, wednesday, friday) Core synergistics ( Tuesday, thursday, saturday) Sunday = break
9 PM DINNER: Salmon 3oz with 1 tbs of olive oil
11 PM: Sleep
Ive been doing this for about 2 weeks now and have already cut off 4 pounds fat. Plyo and CS are solely for basketball training. I plan to do this till december. And tips or improvements?
By the way, my meal plan comes out to a total of 1500ish, maybe 1550 calories.
6 AM BREAKFAST: 1/2 cup egg whites, 1 banana, complete multivitamin.
9 AM 2ND MEAL: 1 piece of 4 oz chicken breast
12 PM 3RD MEAL: 1 piece of 4 oz chicken breast and 12 almonds
3 PM LUNCH: 1 tuna sandwhich which consists of 1 can of starkist tuna and whole wheat bagel. I get my complex carbs, and some more protien.
3 PM- 6 PM: Gym time, 90-110 minutes basketball, then 60-80 minutes lifting. Lifting is chest+ tricep ( Monday, wednesday, friday) And back + Bicep (Tuesday, thursday, saturday) Legs on sunday. Abs everyday, I have a whole effecent ab workout I do, Or i just do ab ripper x from p90x that day.
6:10ish PM: Protien shake, 2 scoops, 52 grams protien with half cup of skim milk.
8 PM: Plyometrics from p90x (Mondays, wednesday, friday) Core synergistics ( Tuesday, thursday, saturday) Sunday = break
9 PM DINNER: Salmon 3oz with 1 tbs of olive oil
11 PM: Sleep
Ive been doing this for about 2 weeks now and have already cut off 4 pounds fat. Plyo and CS are solely for basketball training. I plan to do this till december. And tips or improvements?
By the way, my meal plan comes out to a total of 1500ish, maybe 1550 calories.