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standard2785
10-11-2004, 09:04 PM
I am 5'8'' and 215lbs and I want to get down to between 170-180

I lift a 5 day split
Run 30-40 mins 3 days a week

My question is how would you touch up my diet to help my goal of losing fat while trying to retain the little muscle I have heh

Also I did not put bevages but I drink 1 galon of water a day and thats it

This is my diet:
Cal Fat Sat Fat Carbs Fiber Sugar Protein
Kellog's Special K 110 0 0 22 1 4 7
Skim Milk 90 0 0 13 0 12 8


8 Oz Chicken 220 2 0 0 0 0 50
Carrots (3 oz) 40 0 0 9 2 6 1
Corn (2/3 Cup) 80 0 0 17 2 3 2
Peas (2/3 Cup) 70 0 0 12 4 4 5
Greenbeans (3 oz)
Olive Oil (1Tsp) 30 4 0.25 0 0 0 0
Rice (1/4 cup) 170 1 0 35 2 0 4



Whey 105 0.5 0 1.5 0.5 0 24

Cottage Cheese 120 1 0.5 16 0 15 12


Whey 105 0.5 0 1.5 0.5 0 24

8 Oz Chicken 220 2 0 0 0 0 50
Carrots (3 oz) 40 0 0 9 2 6 1
Corn (2/3 Cup) 80 0 0 17 2 3 2
Peas (2/3 Cup) 70 0 0 12 4 4 5
Greenbeans (3 oz)
Olive Oil (1Tsp) 30 4 0.25 0 0 0 0
Rice (1/4 cup) 170 1 0 35 2 0 4


MRS 390 8 3 40 4 5 40


2140 24 4 240 26 62 239
10% 45% 45%

standard2785
10-11-2004, 10:10 PM
I realized this message was too hard to read but basically my diet consists of


Cal - 2140
Fat - 24 (10%)
Sat Fat - 4
Carb - 240 (45%)
Fiber - 26
Sugar - 62
Protein - 239 (45%)
I eat 5 meals a day

I am 5'8'' and weigh 215 trying to get to 180...how does this diet look how would u fix it