Fat loss diet - advice appreciated!

[Missjw]

goal is 14% body fat. I am currently 5'6", 126 pounds, and roughly 18% body fat. diet is as follows:

Breakfast - 1/2 cup fat free cottage cheese, 1 apple, 1/2 cup muesli with 1/4 cup skim milk

Lunch - 8oz. fat free yogurt, 1 small banana, 1 low carb flax wrap with 2 tbsp. hummus

Snack - 1 piece Ezekiel bread with 1 tbsp. of natural protein peanut butter (from the health store)

Dinner - large salad with cucumber, grape tomato, bell pepper, sundried tomato and 2 tbsp balsamic dressing (50 cals, 5 grams fat). Protein source is either chunk light tuna, 6oz. chicken, turkey, 3 egg whites or a veggie patty. Carb is either 1 small sweet potato or 1/2 cup brown rice. 1 cup green veggies.

Snack - 1 scoop protein powder with 1/2 fat free yogurt and 2 tbsp. natural granola and an apple. Or packet of elite oats protein oatmeal with an apple.

Supplementing with L-glutamine in addition to the protein powder. Also multi vitamin, folic acid, glucosamine, coQ10, and flax oil.

I weight train 4 days a week (split body parts) and do cardio 4 x a week for 40 minutes.

[Boss Man]

Breakfast - 1/2 cup fat free cottage cheese, 1 apple, 1/2 cup muesli with 1/4 cup skim milk (Have the Apple about 10-15 minutes before Breakfast to aid Fruit digestion. and Muesli are Fine.)

Lunch - 8oz. fat free yogurt, 1 small banana, 1 low carb flax wrap with 2 tbsp. hummus (Reduce the Yoghurt amount. It's likely to be full of Simple Carb owing to the Galactose in Milk. There's too much in there. So have less and incorporate another Protein source. Banana same advice as the Apple in Breakfast. Plus Hummus has a lot Carb in too, so the Yoghurt, Banana and Hummus Carbs could be too much, and elevate Bloodsugar too highly. High regular Glycemic Load is not good, and could lead long-term to Diabetes.

Yoghurt is Fine, but but the amount as stated, and inrease Protein, from a source like Flesh, so the Carb intake isn't promoted more highly from alternatives like Legumes.)

Snack - 1 piece Ezekiel bread with 1 tbsp. of natural protein peanut butter (from the health store) (Poor snack. Needs more Protein.)

Dinner - large salad with cucumber, grape tomato, bell pepper, sundried tomato and 2 tbsp balsamic dressing (50 cals, 5 grams fat). Protein source is either chunk light tuna, 6oz. chicken, turkey, 3 egg whites or a veggie patty. Carb is either 1 small sweet potato or 1/2 cup brown rice. 1 cup green veggies. (3 Egg Whites is inadequate Protein. You coiuld have those for Breakfast to top up Protein there, then stick to things like the Chicken, maybe the Patty, and Tuna now and again.

Don't forget things like Cucumber, Tomato and Pepper are still Carb sources, so don't forget that, when you factor in the other things like Sweet Potato as an example.)

Snack - 1 scoop protein powder with 1/2 fat free yogurt and 2 tbsp. natural granola and an apple. Or packet of elite oats protein oatmeal with an apple. (Go with the powder. The Oats and Apple will give you Carb, but Oats are not a full Protein, and won't supply you with all the Aminos like some Powders can, and Powder has more Protein. You could however double up with Powder and Oats, but you don't need Fruit in the afternoon. Other alternative, Yoghurt and Oats.)

Supplementing with L-glutamine in addition to the protein powder. Also multi vitamin, folic acid, glucosamine, coQ10, and flax oil. (Don't go overboard on Folic Acid, if it's in the Multivit, you don't need extra, and also kepe the multivit ot 1/2 a day. Don't cause possible Vitaminosis or mineral competition for ingesting a higher than necessary daily amount of some Micronutrients, especially as some multivits don't digest as well as you might like.

You could use the Glutamine evne if you go for something like the Yoghurt and Oats option, it will still potentially assist in the synthesising of the Aminos. Flax oil could be added into the Protein powder. I've heard that works well, fi you go with the Powder options.

I weight train 4 days a week (split body parts) and do cardio 4 x a week for 40 minutes.

I'd cut the Cardio to 2x a week 3 max. You don't need more than 3 sessions of Cardio a week to get Fat loss. The bulk of Fat loss should be from diet and weights.

[swanso5]

- 14% may not be sustainable for a female..18% is fine you may just need to 'reshape" a little
- drop cottage cheese and have a full cup of oatmeal for breaky
- mid morning have fruit and solid protein (chicken, fish, red meat, pork, turkey, sardines, tuna, fish)
- lunch have solid protein and veg/salad
- mid afternoon snack same
- dinner same
- supper same (optional but don't go to bed hungry)
- straight after training have a protrein shake and either of these: bread, rice, pasta, sugary cerial...at no other times are to have any of these but here so never on non wt training days
- don't know what half of those supp's are...
- either do lower/upper split x 4/week or 3 x full body/week
- cardio do 1 x sprints session outside 5 x 50m, 30secs rest and 1 - 2 HIIT sessions/week

[Missjw]

I've re-vamped diet a bit. This is what I started with yesterday. Less carb and more protien - but I don't want to go too low carb. Hope this is better.

Breakfast - 1/2 cup muesli, 1 tbsp ground flax with skim milk, apple, cottage cheese
Lunch - 1 grilled chicken breast with 2 cups raw veggies
Snack - 1/2 protein bar
Dinner - large green salad with 4 to 6oz lean protein, 1/2 cup brown rice or small sweet potato, 1 cup green veggies
Post Workout - protien shake

[swanso5]

- you don't need to go low carb, just time them better...carbs give you energy and it's bloody hard to train without energy i'm assuming
- why not a full cp of oatmeal/
- eat the apple first
- how does cottage cheese first thing in the morning???
- depending on what time breakfast is you may need a fruit and solid protein snack btw then and lunch
- no protein bars, here you should have solid protein and veg/salad
- what time is training?
- rice and potato should be had after training only for a head's up