diet advice? i need some help

[cbtrill]

Breakfast-
2 cups of chex cereal with milk
cup of fruit

Lunch-
1/2 cup of white rice
1/2 grilled chicken breast
Boiled carrots
Fish Oil

Diner-
Grilled chicken
some sort of green vegetable
glass of milk

in between breakfast and lunch im going to have a protien bar

im going to try to avoid all extra salt bc ive been told that adding salt makes cutting harder...but then i dont know how credible the source was

my goal is to go from around 13ish % bf to under 10%

i am also taking lipo 6 and doing about 30 -45 mins of cardio every other day and i am also doing some sort of weight lifting everyday for like an hour...im open to really any suggestions any help is appreciated ...thanks

[Finnegan Bell]

U must have 6 complete meals,and what i mean by complete ;protein+carbs
u cant have protein bar alone,it is not a complete meal.

calculate ur BMR (maintenance calories) make a 10-20% calories dificit.

use www.fitday.com to know ur daily calories and ur macronutrient ratio.

drink plenty of water

take supplements like (whey protein,creatine and fat burners...etc)

add some healthy fats.

read about carbs cycling and calories zig-zagging

[\S/]

Here's how you figure out your required cals (2 step process):
http://www.bmi-calculator.net/bmr-calculator/
Now that you have your BMR, use this next link to figure out your required cals.
http://www.bmi-calculator.net/bmr-ca...dict-equation/
For cutting, I suggest -200 cals. For bulking, I suggest +200 cals.

Here's how you figure out macros:
At least 1.5g of protein per lb of bodyweight.
At least 20% of your calories should come from healthy fats.
Carbs are up to you, I recommend keeping starchy carbs @ breakfast, PreWorkout, and Post-Post Workout.
Smaller & more frequent meals are better for optimal absorption of nutrients.
I recommend P+C+F in every meal except preWO (P+C), immediate post workout (P+C), and bedtime (P+F).
Drink at least 1 gallon of pure water a day.

Please remember the above are just guidelines.... it is your responsibility to listen to your body and adjust as necessary.

[DJohnson]

Use as much salt as you want. Holding a little extra water is great for nutrient transport and joint health.

[JezerOne]

Yeah eating a lot of salt is ok if your still being very active and keep lifting. Also make sure to eat at least 5-6 meals a day to help your metabolism keep active. Lifting with medium to high intensity cardio right afterwards worked well for me while on diet.

[gto2789]

Yea get 5-6 meals a day and try to limit your sugar intake. Also for breakfast try switching to oatmeal and before bed try and eat some cottage cheese.