6"4 210lbs about 15% body fat.
I want to lean up and get under 10% body fat while maintaining what muscle i have.

Below is my current diet which I know is not ideal it has been bourne out of a cross between a decent diet and laziness.

I would appreciate comments and how I can get this to be a better diet (i.e. adding in more veg/fruit)


breakfast 7 - 60grams oats, 40 grams reflex, fresh fruit, orange juice

10am - chicken 200 grams, 50 grams brown rice, olives

2pm - 200 grams chicken

5.30pm - 40 grams protein shake

6.30/7ish train

post train

50 grams dextrose
50 grams protein

9.30/10 - 200 grams chicken

pre bed 50 gams protein


Are the amounts good/bad? specifically post workout is it too much dextreose? what should I snack on? etc?

Are you getting leaner while following this diet?