Work out plan/diet questions

[bhaveshp]

I am new to the forums, so excuse me if I posted this in the wrong place. I want to know how I can change my diet up. I've been doing this diet for about a week now and I'm already sick of it.

I'm 6'2, ~195 lbs, and about 12% body fat. My goal is to be at ~200-205 with about 9% body fat. I also, have a gut right now so I need something to help me get rid of that. The 'diet' I'm currently on is as follows(im not sure on the total number of cals/carbs/protein):

breakfast:
6 egg whites, 2 yolks
2 wheat toast, 1 tbsp peanut butter on each
1 cup skim milk
1 scoop whey protein (30g each)

lunch:
1 chicken breast
1 cup brown rice
2 scoop whey protein
2 tbsp peanut butter

pre-dinner:
1 chicken breast
1 scoop whey protein

dinner:
1 chicken breast
1 scoop protein
2 tbsp peanut butter

My workout consists of:
Mon: Chest/Tris - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Tues: Back/Bis - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Wed: Legs/Shoulders/abs - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Thurs: Chest/Tris - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Fri: Back/Bis - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Sat: Legs/Shoulders/abs - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)

ANY meal or workout suggestions is welcome. I am trying to add muscle, just enough to where my arms will fill in a LARGE T-shirt sleeve.

If someone is willing to change it all up and give me a break down of what I should be eating and working out each meal/day, that would be greatly appreciated! Thanks in advance!

[agreutman]

I am new to the forums, so excuse me if I posted this in the wrong place. I want to know how I can change my diet up. I've been doing this diet for about a week now and I'm already sick of it.

I'm 6'2, ~195 lbs, and about 12% body fat. My goal is to be at ~200-205 with about 9% body fat. I also, have a gut right now so I need something to help me get rid of that. The 'diet' I'm currently on is as follows(im not sure on the total number of cals/carbs/protein):

breakfast:
6 egg whites, 2 yolks
2 wheat toast, 1 tbsp peanut butter on each
1 cup skim milk
1 scoop whey protein (30g each)

lunch:
1 chicken breast
2 scoop whey protein
2 tbsp peanut butter

pre-dinner:
1 chicken breast
1 scoop whey protein

dinner:
1 chicken breast
1 scoop protein
2 tbsp peanut butter

My workout consists of:
Mon: Chest/Tris - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Tues: Back/Bis - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Wed: Legs/Shoulders/abs - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Thurs: Chest/Tris - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Fri: Back/Bis - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)
Sat: Legs/Shoulders/abs - 3 sets @ high weight (more than 4 reps, less than 8 reps each set) + 10-15 minutes light cardio (to help with the gut)

ANY meal or workout suggestions is welcome. I am trying to add muscle, just enough to where my arms will fill in a LARGE T-shirt sleeve.

If someone is willing to change it all up and give me a break down of what I should be eating and working out each meal/day, that would be greatly appreciated! Thanks in advance!

What are the caloric totals and macro totals of this plan? Also, may I suggest that you spread it out over 5-6 small meals separated by no more than 3 hrs. This helps to boost metabolism and also helps one to maintain a positive nitrogen balance.

[bhaveshp]

What are the caloric totals and macro totals of this plan? Also, may I suggest that you spread it out over 5-6 small meals separated by no more than 3 hrs. This helps to boost metabolism and also helps one to maintain a positive nitrogen balance.

I have no idea what the totals are. A friend told me to try it out like that so thats what I've done for the last week.

[agreutman]

I have no idea what the totals are. A friend told me to try it out like that so thats what I've done for the last week.

You could shake it up a bit with some Cottage Cheese or Tuna, maybe some oatmeal in the AM.

[JHarden]

If your goal is to build muscle then you're going to need some more calories. I would suggest adding some carbs in around midday or at least postworkout to help your recovery. The only carbs in your diet is at breakfast. I don't think you'll be able keep up that workout schedule with only 40-50 g of carbs a day. Also, you'll see quicker results from doing more lifting and then doing cardio every other day rather than just 3 sets of weights and cardio every day. Lifting will raise your metabolism for a day or two after working out while it recovers. Cardio won't do this for you. So whether you want to lose your gut or build more muscle, I think you need to be doing more lifting sets. You can keep the cardio if your energy levels can take it but it may be hard with so few carbs in your system. I think your macros end up around 2500 calories, so you can adjust from there.

[bhaveshp]

Okay thanks. What kinda things can I eat for my carbs? Would it be possible for u to edit my diet and add it in for me so I Can see how to lay it out? Thanks!