diet for critique - please
Could you guys take a look over my diet please? I am 6'0 and 11.5 stone with (guess) 12 - 13% bf - my top two abs show. I have over the last year made excellent progress in loosing some fat and gaining some muscle IMO... (newbie period) however I would now like to make sure that my diet is conducive to keeping the muscle that I have gained while hopefully getting down to about 10% bf or having a visible six pack - hopefully putting on a little more muscle while I am at it would be nice too. I would like to state NOW that I have no aspriations to be HUGE and I am quite happy with the size that I currently am (except the fat bits:-). I do like the article of James' that states that you can loose fat AND gain muscle if you adjust the diet to suit. I just dont know if I have the knowledge to translate this into reality.
Here goes - Typical day (I am not one for counting grams so all shown are estimates)
7:15 2x boiled eggs, 1x wholemeal bread toasted & peanut butter, coffee
10:30 150g chicken breast, 2x oatcakes with peanut butter
12:45 PWO shake - 40g whey 20g dextrose in water
1:45 PPWO 150g chicken breast, 2x oatcakes with PB
4:00 1 tin tuna in brine
6:30 Home made meal with veg, chicken/meat - e.g. Chilli (no rice etc), Coffee
9:30 - 10:00 Tub (200g) cottage cheese
I have been eating like this for a while and gaining strength in the gym and putting on a bit of muscle, the fat does seem to be going down slowly too... I just want to make sure that I am on track and that there is nothing obvious thats out of place.
Ducks for cover...
Thanks in advance