need advice on current diet

[jasoak]

Currently 6'1 230lb 27 y/o and probably 22-25% bf. My goal is to retain as much of my muscle that I can and lose the bf. I try to do cardio but with being a firefighter and father to a 3 month old, finding time to workout is hard enough let alone doing cardio! I am a firefighter so sometimes its hard to eat when needed and suppose to at the station. Any help would be appreciated!

My current diet is:

Breakfast: 1 cup of oatmeal with 1 cup of soy milk, banana
3 egg white's, 2 whole eggs

Snack: Protein shake, with 1 tsp of peanut butter

Lunch: Turkey burger or chicken breast grill. With 1 cup of brown rice cooked or half a sweet potato

Snack: Protein shack, with 1 tsp of peanut butter

Dinner: Salad or broc with some form of meat, steak/chicken/turkey burger

 

[jtip1810]

Look into some HIIT training 10-20mins all it takes and is best way to get your cardio in on a tight schedule. Diet looks good may want to add another meal goal is to eat every 3-4hrs to keep metabolism running high and if your wanting to loose weight cut some of the carbs out and sub with green veggies.

 

[s2h]

http://www.ironmagazineforums.com/ironmaglabs/182501-nsps-osta-rx-post-show-rebound-log.html

this guy(NSP) is a firefighter and competed and won the LHW Open and Overall this year at the Southern States all with a new born baby at home...if there is a will there is a way...

 

[s2h]

Currently 6'1 230lb 27 y/o and probably 22-25% bf. My goal is to retain as much of my muscle that I can and lose the bf. I try to do cardio but with being a firefighter and father to a 3 month old, finding time to workout is hard enough let alone doing cardio! I am a firefighter so sometimes its hard to eat when needed and suppose to at the station. Any help would be appreciated!

My current diet is:

Breakfast: 1 cup of oatmeal with 1 cup of soy milk, banana
3 egg white's, 2 whole eggs

Snack: Protein shake, with 1 tsp of peanut butter

Lunch: Turkey burger or chicken breast grill. With 1 cup of brown rice cooked or half a sweet potato

Snack: Protein shack, with 1 tsp of peanut butter

Dinner: Salad or broc with some form of meat, steak/chicken/turkey burger

diet is kinda vague..how many ounces of protein?..is that real peanut butter like skippy?..what kinda of protein powder?

use natural ground almond butter regardless of what kind of PB it is...better value nutrition wise..depending on weights of food etc you maybe under eating..idk..

the HITT cardio suggested is a good idea...make up your mind and commit to it...6 months later you will be happy you did..

 

[jasoak]

diet is kinda vague..how many ounces of protein?..is that real peanut butter like skippy?..what kinda of protein powder?

use natural ground almond butter regardless of what kind of PB it is...better value nutrition wise..depending on weights of food etc you maybe under eating..idk..

the HITT cardio suggested is a good idea...make up your mind and commit to it...6 months later you will be happy you did..

2000 cals, 100g fat, 130 carbs, 170 protein

Its Jiff natural peanut butter, I use muscle pharm protein powder.

I will def look into the HITT cardio. After adding up what i am eating seems like my protein is really low. Weighing 230lbs and only eating 170g per day. I assumed it was higher then that!