I am 21 years old and weiht around 195. im 14% bf and am around 5'9. ive been bulking and eating lots and taking it tons of protein. i got to the point to where i was benching over 300 and squatting 405....this is all natural. but now i just wanna totally lean out. here is what i tipically eat and im not sure on calories or carbs but thats where i need your help. if anyone has anything to correct this please help. ill stick to this strict diet until i get to where i want. just need to be told what im doing is okay....

7am- cardio 45 mins....usually walk steep incline or bike....mix in alil shoot around with the basketball
8am- 3 eggs whites 1 serving oatmeal
11am- eas protein bar carb control
1pm- 8oz chicken or steak 1/2 cup brown rice cup broccoli---banana or some fresh pinapple
2pm-lift
4pm-50grams ON whey protein---usually taken with skim milk
7pm-can tuna or chicken and 1/2 cup brown rice cup of brocoli/corn/carrots

I usually drink over a allon of water a day. i have lots of muscle mass but my goals are to just get real lean and not lose much of my mass. i know i will lose some but looking to keep it to a minimum. Cant wait to hear what everyone says

if your BF% is 14% your diet you wrote down dose not reflect that what is suggest is dropping the eggs and oatmeal and jump to fiber form cearal or mucilux with fat free milk this will help lower your BF% your cholesteral is probably way high as well.

How long have you been on this diet and the cardio?

if you really want to lean out do the cardio in the morning then before your work out run med high intensity for 5 min do a lean out work out program then after the work out do split running for 30 mins

split running

1 min sprinting
1 min walk or fast walk
1 min Sprinting
1 min walk or fast walk
so on and so forth for 30 min this is a technique to shed fat. you can also take a table spoon of L-Carnitine in the morning it help burn fat to make fatty acids available for energy.

You should try adding a Green Tea Capsule 1 ED
at least 500mg with 125mg of EGCG

this will help in loosing some unwated BF

like i said i really decided to just cutting down. ive been eatin pretty clean but i didnt do much cardio while i was bulking. i was just really trying to put on mass. ive ben doing this for about a week but i dont wanna cut my lifting down too much cause i have muscle that i dont wanna lose too much off. im sure lifting heavy and eating like this will still be efficient....right? thanks for the help so far

Trigenics is the one you should talk to, this is his department

Rex

if you wanna cut and lean out you are going to lose a little bit of size but look at the over all mission. you want to be more ripped and have a harder look to your muscles well you have to be willing to lose a tiny bit of mass now the diet you are on you could possibly not only lean out but make some gains. just because you are cutting doesn't mean you are lossing muscle you are simpley harding muscles and lossing fat. you should try a progam like this or something similar

Daily Workout Schedule:
IMPORTANT: All sets are completed using 8-1-1 rep timing!

Monday - Shoulders
Shoulders

Exercise Sets Reps Timing
Dumbbell Press 8 8 8-1-8
Dumbbell Side Laterals 8 8 8-1-8
Rear Delt Fly 8 8 8-1-8
Barbell Upright Row 8 8 8-1-8
Tuesday - Arms
Biceps & Triceps

Exercise Sets Reps Timing
Barbell Preacher Curl 8 8 8-1-8
Seated Dumbbell Curl (alternate arms) 8 8 8-1-8
EZ Bar Close Grip Bench 8 8 8-1-8
Seated Dumbbell Extension (2 arm) 8 8 8-1-8
Wednesday - Legs
Quads/Hams/Glutes/Calves

Exercise Sets Reps Timing
Hack Squats 8 8 8-1-8
Leg Extension 8 8 8-1-8
Leg Curl 8 8 8-1-8
Dumbbell Stiff Leg Deadlifts 8 8 8-1-8
Seated Calf Raise 8 8 8-1-8
Thursday - Back
Back

Exercise Sets Reps Timing
Barbell Rows 8 8 8-1-8
Lat Pull Down 8 8 8-1-8
V-Bar Pull Down 8 8 8-1-8
Hyper Extension 8 8 8-1-8
Friday - Chest
Chest

Exercise Sets Reps Timing
Flat Dumbbell Press 8 8 8-1-8
Incline Dumbbell Press 8 8 8-1-8
Incline Flys 8 8 8-1-8
Cable Crossover 8 8 8-1-8
Abdominals - After Every Workout
Abdominals

Exercise Sets Reps Timing
Weighted Crunches* 8 8 8-1-8
Machine Seated Knee Raises** 8 8 8-1-8
Machine Twisting Crunches* 8 8 8-1-8
* Pushdown machine with rope
** Bench knee raises with feet in straps on low pulley

Saturday & Sunday - Rest Days

im not too worried about my workout routine. jut wanna make sure my diet is in check. im taking fish oils, bcaa, and a multi, and green tea. i wanna try and not get burned out ive heard lots about those cheat days but im not too sold on that idea. but once again i just wanna make sure the diet is in check.....

if that is your diet you are pretty close. you need to speed you metabolism up a bit so you need 3 major meals and at least 3 healthy snack your protien shake can count as one but mix it in water. but aside of that what you listed is a good eating routine. i would be glad to give you a couple of other good recipes and meal charts.

glad to know you are concerned about your diet so many people aren't.

well thanks..ill tell you what its hard to stay strict with all these good foods that re obviously terrible for everyone on tv and when your roomates eat them. but im reall trying. i would like you to give me some more idea on meals. and is chicken a good replacement for tuna or is tuna is a land of its own? i eat it but i dont really like it....and i hate when i cant even enjoy eating....and just have to shove it down.

here is what my day looks like and i am cutting and leaning out right now

wake up
6:30 40gms protien 30 grams carb slab 2.3gms of L-Carnitne
7:00 bowl of Bran with fatfree milk
9:00 big dump lol 80gms of protien
10: basamati rice mixed with scrambled eggs
lunch turkey sandwich wheat bread no mayo 1.5 ounce of cheese provolone 10 inch sandwish
3:00 40grams protien and an apple
4:00 workout
5:30 get home from gym down 80gms of protien 30gms of carb slab
7:00 chicken grilled no sauce basamati brown rice and steamed veggies
9:00 muscle milk pre bought drink for desert


foods

chicken grilled
steak grilled
ground turkey
extra lean ham precut
white turkey dry

brown basamati rice no butter are sauce
sweet potatos, yams
wheat bread multi grain bread
greens no iceberg romian mix is good
bannanas, apples, celery

you really need to stay away from any thing with oils specificly canola oil, cocoa oil, tropical oil, mayo,

you should use olive oil to cook with.

i will come up with other stuff for you