[PJo336]

I made a post a while back with my diet plan but it wasnt in depth. Ive tweeked it a bit since then. I am 185lbs 5'11'' but my BF% is 21-23 and id like that to be 10-13%. Im looking for results in fat loss, any other results such as mucle mass built is a nice bonus but my main concern is losing my flabby gut.

Bfast- 1egg + 2 egg whites + fat free cheese + 1 piece of toast with all natural PB + milk
530 cals 21g fat 4g sat fat 35.5g carbs 46g protein

Snack 1- protein shake- milk + pb+ whey protein+ ice
305 cals 9.5g fat 2.3g sat fat 10.5g carbs 31.5g protein

Lunch- Tuna sandwich + fruit
292 cals 1.5g fat 0g sat fat 54g carbs 17g protein

snack 2-protein shake- milk + pb+ whey protein+ ice
305 cals 9.5g fat 2.3g sat fat 10.5g carbs 31.5g protein

Dinner- Brown rice+ red beans + skinless chicken
360 cals 3g fat 0g sat fat 53g carbs 34g protein

Snack 3- yogurt + strawberries
240 cals 0g fat 0g sat fat 48g carbs 12g protein



**Total**
~2032 cals
~44.5g fat
~9g sat fat
~211g carbs
~172g protein

I hope I did the math right.

Heres the final workout plan. I am on the club rowing team and need to get my endurance up, hence the neccessity to keep the distance runs.

Mon- Rest
Tues- Weight training full body + HIIT biking once ev other week
Wed- Run
Thurs- Weight training full body
Fri- Run
Sat- Rowing
Sun- Weight training full body


I enjoy being active, and i plan on taking most of this slow, meaning when running im not trying to run 7 min miles and im not trying to bench 300 lbs, so I dont think this is overdoing it. But if anyone does let me know. Any changes that could be made? Just looking to do this then tone it down a bit but still be fairly active.

Thanks for the help guys