Need help trimming down for vacation

[SCOTT999]

I am going on vacation in 4 week and am trying to slim down. I am 6'5" and 225lbs i have a bf scale and it says around 11-12%(i know that may not be right - i can see my upper abs/ribs). I have worked out/played sports my entire life but never paid attention to the nutrition aspect of it until the last year (beyond cutting back portions and fast food as i have aged) I have been reading the post on this site for a little while and if anything i am confused. I really want to get cut for this vacation i have coming up and need to lose some more fat. I have always gained muscle easy so i am not worried so much about muscle lost(not planing on becomeing a bb) I was 237 lbs 6 weeks ago but seems like i have hit the wall. I those 6 weeks i cut carbs/increased fat/protien(see sample diet below) and did 5 days of cardio. Starting this week i moved cardio from afternoon to morning and added upper body(beach muscle) lifting back in(chest,traps,arms,chest/back,shoulders/traps)(no legs as with all that cardio my knees cant take it and i have had a big lower body my entire life) I have posted my diet below and am open to any suggestions. I also take EFA pills, Creatine power, powdered multi vit, glucosamine/CSA pills

numbers are in this order (cal - pro - carb - fat)

5:30 AM CARDIO (45 MIN at 70% HR max) (MON - FRI)

7:00 AM post work out
V8 (8 OZ) 50 2 7 0
ORANGE JUICE (8 OZ) 110 2 27 0
2 eggs 150 12 2 10
4 egg whites 68 16 0 0
4OZ chicken breast 141 35 0 0
1cup broccoli 25 1 4 0
totals 544 68 40 10
50% 29% 7%

10:00 AM BREAKFAST
Deans Cottage Cheese 4% (2 Serv.) 240 28 8 9
WHEY PROTEIN POWDER (1 SCOOP) 110 23 2 1
TOTALS 350 51 10 10
58% 11% 26%

12:00 PM LUNCH
CHICKEN PATTY (2) 300 26 18 12
VEGIES 90 3 15 -
TOTALS 390 29 33 12
30% 34% 28%

1:30 PM NUTRITION BAR (PRE-LIFTING) 200 16 27 5
32% 54% 20%

2:00 PM LIFTING WORKOUT (NO LEGS) (MON - FRI)

3:30 PM SHAKE(POST LIFTING)
OPTI-PRO SHAKE 270 40 20 4
PROTEIN POWDER (1 SCOOP) 110 23 2 1
TOTALS 380 63 22 5
66% 23% 12%

5:30 PM DINNER
12 OZ CHICKEN BREAST 423 105 0 0
2 CUP BROCCOLI 50 2 8 0
TOTALS 473 107 8 0
90% 7% 0%
7:00 PM SNACK
APPLE (GRANNY SMITH) 84 0 21 0
PEANUT BUTTER (2 TBLS) 190 7 15 12
274 7 36 12
10% 53% 39%

9:00 PM NIGHT SNACK
2 eggs 150 12 2 10
4 egg whites 68 16 0 0
4OZ chicken breast 141 35 0 0
1cup broccoli 25 1 4 0
TOTALS 384 64 6 10
67% 6% 23%

TOTAL FOR DAY 2920 405 182 64
55% 25% 9%

 

[Arnold]

SCOTT999 welcome to IM!

So, in 6 weeks you lost 12 pounds, if that was mostly fat then you're on the right track.

An additional 4 weeks is not very long, you could probably lose another 6 pounds safely.

If you have been on the exact diet consistently for 6 weeks I would recommend some carb cycling, with your carbs that low and all of that cardio you're probably depleted.

I would lighten up that 9pm meal, that would not work for me personally, maybe lose the two whole eggs. Also, when you're dieting strictly you're better off ditching the protein bars and replace with real food.

You may want to try HIIT cardio instead of the traditional 45 minutes of cardio, try 20 minutes HIIT cardio in place of it.

 

[SCOTT999]

thanks for feedback Prince
Yes, mostly fat lost (friends and GF say im looking good)
was haveing rolled oats - pro powder and raisins for breakfast just switched to cottage cheese on mon - felt the missing carbs this morning late - was slugish

 

[Arnold]

I would drop the OJ meal one and add back the oats personally.

 

[SCOTT999]

sorry for posting this here
- is there a way to move this to the diet & nut area?
or should i copy and paste?