will you please tell me what i need to change about my diet?

Question

for breakfast i usually i have a 2 tbls of superfood (a all natural protein drink/health drin) and then about 45 minutes later i have a bowl of wheaties. later at about 11:00 i will have a pure protein bar. and then at lunch i will have an egg sandwich. at about 4 0r 4:30 i will have a muscle milk. and then for dinner i usually try to have a protein and vegetables.

last time i checked i was at 18% body fat and im trying to get down o about 10-12% if i eat good food like this and exersise regularly(which i do 4x to 5x a week) will i lose body fat.

Answer 1

eat more in the morning and eat most of your slow digesting carbs early in the day( brown rice,oatmeal etc) then the rest of the day eat high protein w carbs only coming from fruit and vegatables. but eat some brown rice or whole wheat bread about an hour before you workout cause you need energy. use fat free mayo(Smart Beat) for your egg sandwich

Answer 2

The intae regime looks decent. But I stress exercise to get rid of those fatty spots you want to drop. if you want to drop your body fat %, its also important to drink plenty of calorie-free drinks. Hot teas, are great . Water is the best. Try not to get caught up with muscle mass by focusing only on protein intake. balance with high fiber too!

Answer 3

maybe you could have some fruit and just a half of protein bar at 11 (cause i dont see any fruit in your diet)
some veggies with your egg sandwich
i heard (and i think i checked myself) that muscle milk is not good, it has a lot of calories not so good nutritional value. maybe you could make your own protein drink.

Answer 4

Try eating vegetables & fruit which will provide you with less calories and you will loose weight. Eat 3 meals a day and yoghurt or fruit in between.