hi everyone - i'm new here but not brand new to the sport.
i've never really nailed my diet though. i'm working really hard at it but could use some input.
i'm 5' 9" (woman) weigh 140 and bf is at 17%
i want to get it down to about 10-12% and keep it there.
i'm trying to gain muscle too - mainly by legs and still get leaner.
i'll be posting more but i'd really like any thoughts on the diet:
Here's a very typical day of eating:
1/2 cup oatmeal
4 egg whites
1 TBS natural peanut butter
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
1/2 small yam or brocolli
meal 4 - after gym
protein shake made with protein and banana
sometimes i'll have a labrada lean body mrp instead of the chicken but i'm out of it now.
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% by June or July if I'm at 17-18% now?