Too much fat in my diet ?

[downtime]

8 years in the gym
41 years old
6 foot 230 lbs
bench 315

I have been eating the same stuff for years now

Bowl of oatmeal 8 am
Chicken leg and back attached with brown rice 10 am
Pasta with meat sauce noon
2 ground beef burgers from time to time 4pm
Samon with rice or potatoe 7pm
Cottage cheese or quater of a avacado with 10pm ,bed at 11.
I try to have 2 slices of brown bread sometime in the morning and white bread in the evening.

I have body fat from this obviously i have the size and muscles but not the definition espically in my arms and shoulders they are big but kinda bulky.

I only do cardio one or tiwce a week for 10 minutes a shot(i know i know)
What can i do to bring my body fat down?i dont have a% of my body fat and my gym doesn have the tools for it.But i would say i have 16 to 19% body fat on me.


Any suggestions?

Chicken breasts are way too exspensive and out of my budget presently.
I used to drink alchol like a fish but have given it up drastically as i am serious to loose body fat and get the definition.I know it's a long road but i welcome the challenge to see the gains and transformation within me.

Any input?

[downtime]

Yes,i eat the chicken with the skin on.
I eat 2 cups brown rice with each meal as noted
The sauce is very meaty in the pasta ,the plate is a bit more than average helping,not a heaping plate of pasta but.
Very lean ground beef 85% just the burger patties no buns or anything else with it.
The avacado is for when i miss a meal or dont enough i have it as a fat source.
The white bread i have as i was told and read it spikes insulin levels while u sleep(old school).

This is very good advice i do thank you,so how can i lower my carbs but cutting which ones and how much?what kind of lean sources with protein and veggies?and what amounts?

[JonnyO]

you need to do some research on dieting because spiking insulin levels while sleeping is a guaranteed way to make you fat.

[downtime]

Yes, this much i know and have been doing my research.I am looking for info on what i have posted as my diet so i can change it to bring down my body fat.Any input would be great,thanks.

[Andre Gregoire]

eat the chicken without the skin.

don't eat 2 cups of rice with each meal (it isn't noted in your previous post btw).....eat a cup of broccoli instead (or spinach or greeb beans or asparagus).

"The sauce is very meaty in the pasta ,the plate is a bit more than average helping,not a heaping plate of pasta but".....honestly, are you ****ing serious, that's not specific at all.

i already assumed no buns or anything else....so same advice with this meal....ADD SOME VEGGIES

if you miss a meal or don't eat enough, look to consume a PROTEIN source instead.... ideally consume pro/fat meal

we're in the new school..... ditch that white bread idea/technique

here's an example;

meal 1 -omelette - 4 whole omega-3 eggs, 1 cup egg whites, 1 cup spinach

meal 2 - 7oz chicken/fish, 1 cup broccoli, 1 tbsp olive oil

meal 3 - 7oz chicken/fish, 1 cup asparagus, 1/4 cup almonds/walnuts/pecans

meal 4 - post workout smoothie - 1 banana, 2 scoops whey isolate, 1 cup plain oatmeal, 1 tbsp honey

meal 5 - 7oz meat, 1 cup veggies, 1/4 nuts

meal 6 - 1 cup low fat cottage cheese, 1 tbsp all natural peanut butter

that's just a general idea of the way you should be eating if you want to get a leaner more defined physique. your meals should all be basically protein & fat meals..... with carbs being restricted to post workout...... and even with meal 1

downtime listen to this guy, he gave you some good advice. Increase your protein and lower your carbs, time them around your workouts and possibly at breakfast.

If you don't want to change your diet too much then add a lot of cardio but you would get better results with tweaking the diet first.

[downtime]

Sorry -Neverdie easy- i didnt notice you had posted again,thank you for the help.i dont mean to come off ignorant as i know you are trying to help, but I cant be more specific on the size of the pasta but i dont have a scale for food.Thanks for the base meals plan to work with i appreciate the help. as well thanks andre.

[Praetorian]

Sorry -Neverdie easy- i didnt notice you had posted again,thank you for the help.i dont mean to come off ignorant as i know you are trying to help, but I cant be more specific on the size of the pasta but i dont have a scale for food.Thanks for the base meals plan to work with i appreciate the help. as well thanks andre.

Buy a scale for weighing food....they are cheap at Canadian Tire. Know how much you are eating each meal not guessing...guess what...guessing gets you one thing....FAT. All meals should be planned out and prepared for the day...you can eat three whole meals and use shakes for the other three....this makes prepping easier. A plate of pasta is great if you are about to run a marathon....otherwise its complete overkill. Protein per meal=40-50g, carbs per meal=30g only with whole food meals...shakes have none. Fat=15-25g per meal.
If you are serious about losing fat then you need to get serious around planning your meals.
P