Sup guys, been working on for 12+ years but now that I am older, looking to shed a little bit of fat off before I go on a vacation the end of this month. Critique my diet please

Meal#1
6 egg whites
1 full egg

Scrambled with a little bit of ketchup, no toast/salt or anything else

meal #2
clemintine and a banana
pair either of those up with a protein bar or cottage cheese and crackers


Meal#3
6oz chicken breast
44g of rice (I got back and forth between brown and white)


meal#4
6oz chicken breast
44g of rice (I got back and forth between brown and white)


meal #5
protein shake for after the gym

meal#6
I can never figure out what to eat here, I don't want any more chicken so usually go with a cheese burger or small portion of pasta.
This is my killer meal, I need to get something worked in here that has less carbs/fat. Thought about just doing fruit but I need that protein!

Meal 1-5 is literally every mon-Friday meals and rarely changes. Weekends it varies but not by much.


stats:
5'11"
205LBS
28 yrs old


dropped 20 pounds the past 6 weeks, but starting to plateau.

I have a desk job, walk/job dog daily 4 miles, train hard at the gym but dont do to much cardio there.

This post was edited by pimpdawg on Mar 1 2017 01:25pm

diets fine.
make shred with cardio.

preferably HIIT fasted cardio (stair master)

that'll make all the difference.

My problem is i beast for an hour and a half lifting, then I need to go take care of the dog and just do my cardio with her, granted I'm not getting a crazy burn. (already rolled my ankle sprinting in the dark with her) I can step this up though.

Any recommendations for dinner meal?
I don't eat any fish so FML there.

This post was edited by pimpdawg on Mar 1 2017 01:31pm

fasted cardio before work.

meal 6 can be anything, you sound like you're good with eating consistently (i suck at it) so have a treat, doesn't have to be a big meal but also doesn't have to be a super clean meal either.
you could have 4-5 perogies with some veggies / dip on the side or something.

or have a smoothie.
or have yogurt / granola / berries before bed and another shake.

its super flexible, but id suggest making it a tasty meal, low calorie but not necessary super clean

Cut the carbs out for goat results

Your diet contains no vegetables...

Cut them, Keep them complex, add more fiber.

Get some greens. Eat good fats. Stay in a caloric deficit. Cut protein to 1g / 1lb of LEAN body mass. (Total Weight - fat)

20 min of hiit is easy to add into a schedule

This post was edited by TpazpoW27 on Mar 2 2017 11:29am

Oops double post

This post was edited by TpazpoW27 on Mar 2 2017 11:15am

how much protein are you under the impression you need?

eat some fucking vegetables dude.

no one cares about ur list

talk numbers