please look at my diet plans?

[benrock]

im 285 6' tall 20% bf I wan to get down to about 10-12%

7am- run for 30 min 6x a week

8am - 1 cup oatmeal , 6 egg whites , 1tbsp flax

10:30am- 2 pc baked chicken , 1 cup brown minute rice

12pm - train for 45min to 1 hr 6x a week

12:30pm- 1 metrx , 16oz of orange juice/ post work out

3pm - 1 can tuna , 1 tsp of low fat mayo, 2 slice of whole grain

5:30pm - 6 oz flank steak , 1 cup of greens

8pm- 2 -4oz chicken , 1 tbsp flax

10pm- 1 scoop of promax before bed


im starting this diet in the morning !!

i will drink 2 gals of water a day

, take 1200mg of ala, take a multi, and take 50mg zinc before bed

im also on 200mg of test cyp a week for low test levels

will this diet work ?

can you guys please help , I CANT TAKE ANY STIMS , I CANT DO LOW CARBS EITHER !!!

input please ?

i know im on the wrong thread , but there are alot more peps over hear

 

[diamonddiceclay]

I'd just put in fish rather than steak-rest is ok

 

[benrock]

any others please !!!

can i get to that bf with this plan ?

 

[benrock]

come on guys , help a brother out

 

[Beezers]

It looks decent, but it could use work. The biggest suggestion I have is to drop th OJ post training. Fructose isn't effective at replenishing muscle glycogen. It is more used to replenish liver glycogen as it takes various processes and a good deal of time to process. Post training you want high GI carbs (fructose isn't high GI) in the simple sugar form. Simple sugars don't take much at all to be processed by the body thus they are easily and quickly converted to glucose which is best used to replenish muscle glycogen. With High GI carbs you will ensure the rapid processing and and accompanying insuling spike to shuttle glucose into muscle cells. In your 3pm meal I would drop the bread. Though it is whole grain it is still semi-processed food. This wouold be fine while bulking, but for serious cutting you need to have every advantage you can. Brown rice or sweet potatos would be a better alternative. If you're going to go with steak I would opt for Eye Of Round. It's the leanest cut of red meat there is. Flank steak is rather fatty(not good fat either). Per 6oz, serving of eye of round has 8g of fat(3 saturated) compared to 18g of fat for 6oz of flank(8 saturated). That adds quite a few unecessary calories to your diet.