I was not sure where to post this. I thought about putting it in contest prep but i put it here instead. I've been usuing beverly for years. Im about 9 weeks from a target date.i would like to get bodyfat lower. My diet is like this.

2 scoops ump
3/4 cup oatmeal

8oz tilapia
3/4 cup rice

8oz chicken. 25 min cardio
8oz sweet potato

8oz tilapia
3/4 cup rice. Pre workout 1 hour prior

2 scoops ump. pwo/ also 25 min cardio
1banana

8oz fish
Small salad only tomatoes and a little fat free dressing

So im trying to lean out and tweak my diet to accomodate. Is there anything that i need to add/remove?
im about 210 at the moment and im 5'11

This message has been edited. Last edited by: Quest,

First, is the scale moving? If you are progressing then I wouldn't do anything too drastic.

From the looks of things you are only doing 25 minutes of post workout cardio. I would add a 30 minute morning session of light intensity cardio every day on an empty stomach (Glutamine Select or some BCAA's might be useful here as well).

Give that a week. If you don't see a difference then you can try to change another variable. You could even add in more cardio or make one of your sessions a HIIT cardio session. A good one is to get on a treadmill, do a 5 min warm up then set the machine on a very high incline and fast speed. Then jump on for a 20 second sprint. Jump off and rest of 40 seconds. Repeat for 20 intervals. Cool down with a 5 minute walk. Just don't throw the kitchen sink at it right away.

Another trick you might try is to stay with your current diet every other day, but then on the other day take out your carbs and use Macadamia Nut oil, or Walnut oil in it's place. Lower your total calories on this day by 25% So say your high day is 3000 you would make you low day at about 2250. If you do this you definitely want to be throwing down the Density and Ultra 40 for some support.Also make sure you replace the loss of bulk from the carbs with some vegetables or you'll be extremely hungry on this day.

Again, try one small tweak. Just don't do too much at once. This way you can see what works and what doesn't. Good luck.

I'd cut some carbs first, before adding cardio.
Adding fat as Doberman suggested to replace the carbs is a good idea. First places to start are Meals 2 and either 3 or 4. But, I'd add some red meat at 2 of your meals. Right now your calories are pretty low for your size and build.

Thanks so much for replying and being nice!!! I've taken the advice and cut carbs out and replace with fats from udos choice.im also going to incorporate the beverly refeed days mon. And thurs. Ill keep you guys posted! Thanks again.

Definitely listed to Roger he is the man. By the way, you've got a great base and make sure you post your pictures. You look to have good structure and a lot potential!

Ok guys i finally got my pictures back,they were 2 weeks out from my planned date but the photographer was only open at this time so,it is what it is!!

Keep in mind ive never competed i would like to get into modeling.I also wouldnt mind doing a show one day..