hi guys, its the newbie again. I am 22 years old and currently following a strict diet to lean down. Im not sure what my current body fat % is but i am lean enough to see my abs. I want to incorporate more carbs in my diet, but too much carbohydrates scares me into thinking i will be taking in too many calories. I really want to lean down more, not for a contest, just for myself. My current diet looks something like this:
MEAL 1: 1/2 cup oatmeal, one cup fat free milk, two scoops muscle provider, two energy reserve tablets.
(Workout. And i sip Glutamine select mixed with five Density tablets throughout)
MEAL 2: Protein Shake. Two cups fat free milk. one tablespoon of organic peanut butter, one scoop muscle provider and one scoop UMP, five more Density tabs.
MEAL 3: 8 oz of ground chicken with diced tomatoes. One scoop Muscle Provider.
MEAL 4: Two whole omega-3 eggs, three additional egg whites, five Density tabs. Two energy reserve.
MEAL 5: two scoops UMP in Water this time, One tablespoon Organic Peanut Butter. Two more energy reserve.
I also do 15 minutes of HIIT cardio after every weight workout (except legs), Usually sprints on the treadmill or jump roping.

So what do you think about my diet and supplements guys? how can i get more carbs without taking in too many calories?
Thanks!

Wow, you could stand to change a few things about that diet and your training. You shouldn't be scared of carbohydrates. As long as your overall caloric intake remains the same, why would you put on fat? The calories would be coming from clean sources and you won't have a surplus so what there to be scared about? Carbs are simply NOT the enemy. Your current diet has basically NO carbs in it!!??? A 1/2 cup of oatmeal and the rest is coming from ****** LACTOSE from the milk you are drinking! You want to get leaner? Number 1, drop the milk out of your diet!

Now I don't know what your current weight is and why you think you need SO MUCH PROTEIN in your diet? But unless you have 245 lbs of LEAN BODY MASS, your protein portions are simply out of control!! Protein portions are based on lean body mass and I can only estimate for you. But here is a general idea of the type of meal plan you should be shooting for rather than what you are doing now:

MEAL 1: 1 cup oatmeal, 6 egg whites, 1 whole eggs, two energy reserve tablets.

(Workout. And sip Glutamine select mixed with five Density tablets throughout)

MEAL 2: Protein Shake. 1 scoop UMP, 3 scoops Mass Maker, five more Density tabs.

MEAL 3: 5 oz of ground chicken, 10 oz Baked Potato, 1/2 tbsp healthy oils, 1 cup green veggies

MEAL 4: 1 whole omega-3 egg, three additional egg whites, 1 cup Oatmeal, 2 cups green veggies, five Density tabs. Two energy reserve.

MEAL 5: 1 scoop UMP, 3 scoops Mass Maker, 2 tablespoons flax meal. Two more energy reserve.

All I did was eliminate the excessive protein intake and replace the missing calories with quality carbohydrate sources. Also I reduced the fat intake considerably as it is NOT needed when you have enough quality carb sources. Chances are you will NEED more calories than this, but like I said previously, you need to give us your weight and body fat level.

As far as training goes, never never never do HIIT cardio after your weight workout! I don't care how many calories you are taking in, you WILL BURN OFF YOUR LEAN BODY MASS BY DOING SO! 30 mins Low intensity walking is by and FAR the best kind of cardio that you can do post-workout if fat loss is your goals.

For supplements, I would do Super-Pak with breakfast and change from Energy Reserve to 2 Lean Out caps with EVERY MEAL. I like the usage of Density with a few of your meals and during the workout. I also like the Glutamine Select during the workout.

Man, i didn't know milk compromises lean muscle gains. Well i know now, thanks. So when is a good time for cardio? i dont have any time in the mourning, i could do it at night but im always too tired.
By the way my current weight is 186. I still dont know how to calculate my body fat, any way i could do that?