clean diet.....? need help please!

[dontsurfonmytur]

Ok, now, same problem with the guy before, my gut...
my diet is this on school days, mon-fri

meal 1: 2-3 cups of Hi-Lo Cereal, all natural, 12g of protein 6 or something g of fiber,
about 14 carbs or osmething, 1/2 cup is 90 CALORIES. I HAVE that with 2 cups of soymilk ( i cannot drink real milk it gives me diahreah to the max), One banana, multi vit, and cup of green tea

meal 2: 4 pieces of chicken breast, with sum cashews

meal 3: 1 turkey sandwich on wheat bread, slice of prov cheese, sum cashews, less than meal 2

meal 4: (before workout) 6-8 eggwhites, with sum turkey in it with ketchup, and green tea

meal 4: IMMEDIATELY after workout: 2 scoops of ON 100% whey, 1 banana, 1 cup of soymilk

meal 5: 5 pieces of chicken breast, with veggies

meal 6: before bed: 1/2 - 2/3 cup of cottage cheese, maybe a few nuts.


I dont think ive ever ate cleaner than this, but i cannot get seem to get that definition in abs.

I lift sun-thur, rest friday and saturday, no cardio,
in the past, cardio helped me lose weight, but never show any definition.
( i used to be a fat lil chubs)

Now everything im fairly content with, other than my abs and biceps.
any advice would be greatly appreicated

 

[dontsurfonmytur]

anybody? please, i would seriously like some advice

 

[Pianomahnn]

Do a calorie count on this food.

Determine to the best of your ability how many calories you're expending on a given day.

Reduce what you eat to below what you expend, or expend more than you eat and you'll lose weight. It really is that simple.

 

[BulkMeUp]

Ok, now, same problem with the guy before, my gut...
my diet is this on school days, mon-fri

You should count cals and macros to make a more accurate diet.

meal 1: 2-3 cups of Hi-Lo Cereal, all natural, 12g of protein 6 or something g of fiber,
about 14 carbs or osmething, 1/2 cup is 90 CALORIES. I HAVE that with 2 cups of soymilk ( i cannot drink real milk it gives me diahreah to the max), One banana, multi vit, and cup of green tea

Add some oats instead of the cereal. Need more protein.

meal 2: 4 pieces of chicken breast, with sum cashews

Need Carbs add some brown rice + veggies. drop the cashews (yes they are very tasty but need to go) and add some EV olive oil.

meal 3: 1 turkey sandwich on wheat bread, slice of prov cheese, sum cashews, less than meal 2

Same as previous. drop the bread. If you must have bread get some sprouted grain bread or at least 100% whole wheat bread. But preferably have some brown rice or sweet potato.

meal 4: (before workout) 6-8 eggwhites, with sum turkey in it with ketchup, and green tea

Same as previous but no added fats here.

meal 4: IMMEDIATELY after workout: 2 scoops of ON 100% whey, 1 banana, 1 cup of soymilk

2 scoops might be a bit much. But depends on your weight. You havent posted your stats (height/weight and bf%)

meal 5: 5 pieces of chicken breast, with veggies

Need Carbs (sweet potato/brown rice) and good fats (EVOO).

meal 6: before bed: 1/2 - 2/3 cup of cottage cheese, maybe a few nuts.

Make sure the nuts are walnuts.

I dont think ive ever ate cleaner than this, but i cannot get seem to get that definition in abs.I lift sun-thur, rest friday and saturday, no cardio,
in the past, cardio helped me lose weight, but never show any definition.
( i used to be a fat lil chubs)

Remember you need to have muscle in the first place to show muscle. If you dont have muscle, you can have the perfect diet and cardio your ass away and still not see a 6 pack.

Make sure you training is in check and abs work includes weighted ab work.

Now everything im fairly content with, other than my abs and biceps.
any advice would be greatly appreicated

Dont be carbphobic. You need carbs. But good carbs. Study the sticky 'Guide to ...' for excellent tips on fixing your diet.

These pointers will help guide you http://www.ironmagazineforums.com/showpost.php?p=1000399&postcount=14