This is what ive been doing

[YSK]

So ive been working out for about a year, and my basic routine is three times a week and workout whatever muscles i need to, and so i have that off day inbetween. I know pretty much my routine and how and when to work out, but i need help on my diet. Im trying to get bigger, but lose my bodyfat, which i already have a lot of. I dont quite know what to eat, do i eat lots of protein and reduce carbs or what? If you could just explain the jist of what kinda stuff i should be eating to lose body fat but keep growing or prevent loss of muscle it would be much appreciated.

 

[maze]

1 day example of the diet I used to go from 18% to 12% (damn cruise trips)

Meal 1

1 hole egg 3 egg whites
1 whole wheat toast with 100% natural (no sugar) peanut butter
1 glass water with lemon

Meal 2
MRP

Meal 3
1 can tuna in water with 1 tbsp fat free mayo or vinegar/olive oil
1 whole wheat small pita bread toasted

Meal 4
MRP (non workout day)
Post workout drink (workout day)

Meal 5
1 6-8oz piece of fish or chicken
1 cup Broccoli

Meal 6
Pre-Bed drink, usually milk or egg protein with no carbs.




For the MRP i can use one of this combos:


A.
1-2 scoop 100% whey protein
1/2 cup whole oats
8 oz organic soy milk or 8 oz water
some frozen fruit (high in fiber and enzymes like papaya, pineapple and mangoes)

B.
1 scoop Healthy N Fit 100% egg protein
8 oz organic soy milk
some frozen fruit (can be strawberries)

C.
3 scoops Protoplex MRP Chocolate
12 oz water
ice cubes


Post workout drink:

ON 100% whey 1 1/2 scoops
8 oz water
fruit
1/2 cup instant oats


To increase my energy levels I take desiccated liver. Beverly ULTRA 40 or if in a budget UniLiver ... I take 20 a day divided between my meals.

And do cardio work 15-20 minutes *after* doing weights 4 days a week.