Skinny Fat: Keeping Muscle, Losing Fat

Bigger Stronger Leaner Competitive Bodybuilding
1

here’s a pic from a while ago.

this is from today.

basically, i used to be over 240 lbs 3 years ago… i was stupid and crash dieted on and off up until this past summer… my goal is to simply lose all the fat and retain whatever muscle i have left… then i plan to do a clean bulk afterwards.

Current weight: 156 lbs
height : 5’8’
age: 21

i’m vegetarian btw.
but here’s my current diet.

breakfast: (11 am)

2 egg whites - 60
steel cut oats- 300

preworkout (1pm)

1/2 cup of low fat milk- 40
ON 100% Whey protein - 120

postworkout (2:30 pm)
1/2 cup of low fat milk- 40
ON 100% Whey protein - 120

lunch (3pm)
whole wheat pita- 80
veggie burger- 170
spicy mustard- 0
lettuce- 0
1/2 cup brown rice- 150

snack (4pm)
almonds (24) - 164

(6pm)
1/3 cup moong daal beans - 260
2 eggwhites- 60

(8pm)
1 cup cottage ch- 180
veggie meatballs- 120

Total calories : 1864

i workout 5 days a week (mon, wed, frid are lifting days) and i do about 15-20 minutes of HIIT each day

is this decent for a cutting diet? any feedback is welcomed … thanks :smiley:

2

Remember to include squats and deadlifts in your regime. Read the stickies on the beginners forum.

If your training is what you say it is and you’re including big compound lifts then your diet is the limiting factor at the moment for you.

You are quite low on calories and you MAY have to up them a little bit (perhaps 2000 calories) to make progress lifting successfully heavier weights in the gym. See how you go.

Forget egg whites. Eat whole eggs. Eating fat will NOT make you fat.

You need some more protein in your diet as well.

Being vegetarian is going to make things harder. Do you eat fish? That would help if you won’t eat chicken or beef.

Become a meat eater is my advice.

Cheers,
Spry.