am i on track?

[nikegurl]

Hi everyone - I could use some input on my diet. I'm just a smidge under 5'9" and weigh 136. My bodyfat is at about 18%. I'm really not happy with that. I'd like to get it to 12% and keep it there. I'm all for putting on some more muscle too.

Here's a very typical day of eating:

meal 1
protein shake - 2 scoops of whey
with 1 TBS natural peanut butter

meal 2
whole wheat pita stuffed with
1 can tuna (i mix the tuna with fat free cottage cheese instead of mayo - extra protein that way and it tastes ok to me)
chopped tomato and lettuce

meal 3
lean body mrp

meal 4
chicken breast
carrots

meal 5 - after gym
protein shake made with protein and banana


Sometimes instead of the mrp I'll have 3 or 4 egg whites and 1/2 a yam and maybe some nonfat cottage cheese.

I could really use suggestions to improve (or let me know if I'm on track)

Also - is it realistic that I could get down to 12-14% by June if I'm at 18% now?

[Nikki]

Remembering consuming enough good fats in your diet will only help you get leaner.........try adding in alittle flax seed oil to your diet......or supplement with CLA capsules........it looks like peanut butter is the only fat you are consuming, correct?

[nikegurl]

yep - just the peanut butter. i've been thinking of getting flax for awhile. i may try lowering carbs and bumping up the fats and keeping protein high. i've never done that and i've heard some people having good results. just have to get over my "fear of fats" (laughing)

is olive oil good too? nuts other than peanut butter?

thanks for the feedback

[GirlGuns]

str8flexed wrote a great article on cutting. At the bottom of the atricle, there is a conversion chart for daily intake of carbs/fat/protein/calories. I started using it a few months ago....swayed from it for a while because I decided I wasnt dont bulking and just started back on it at the beginning of the week. It is a very sensible plan, I think it will work out great to cut BF%.

Anyhow, here is the link, I would take 10 minutes to look it over.

good luck and hope this helps!

http://www.bodybuilding.com/fun/layne1.htm

[nikegurl]

wow! thanks so much for that. good stuff. really nice of you to pass along the link. thanks again!

[GirlGuns]

not a problem...if you need any more info/links just let me know...I will help ya if I can!