I was looking for advice on my current diet and how I can improve it (reasonably) to get to my target goals. Any suggestions would be greatly appreciated. TL/DR at bottom.
First some background: I'm 30, 6'0" and weight around 195-200 lbs (i haven't done a precise measurement since my scale broke). The past year, I've been very diligent (at least for me) with exercise. It was originally done to get my BP down (on meds since I'm genetically predisposed) but I got fairly addicted and started changing it up to get a bit stronger but also to get cut. I typically work out 4-5 days a week with 3 days of cardio/endurance circuits for about 45 minutes a day (burning around 500-600 calories) and 2 days of lifting (one day upper and one day legs) for about 1.5 hours a day. I know it's not much relative to some people but I work consulting in NYC and have a wife so I squeeze in as much as I can without alienating the missus and working around my schedule.
My diet isn't a 100% consistent every day but it's typically as follows:
Breakfast: Whole wheat toast with jam; 25g protein smoothie with skim milk and fruit
Lunch: Whatever I can find in the cafeteria. Usually some Chicken/Fish dish and a side of salad. I try to add some carbs (like with a sandwich or rice) but don't go crazy.
Snack/After Workout: 25g protein shake
Dinner: Cooked Chicken/Fish/Steak with a side of veggies and some carbs (brown rice, pasta etc.)
All in all i'd say I get about 100g of protein on an average day and around 2000-2500 calories. This varies as I do end up having social obligations throughout the week due to my consulting gig.
All this has allowed me to get a lot skinnier (went from a 36 to 34 waist), more toned and stronger than I was before but I think I'm hitting a wall.
Goal: I have some personal goals that I'd like to hit. Namely:
1) Slimming down even more around the waist (especially obliques)
2) Benching 225 for 10 reps set (I can do 225x4 right now)
3) Squatting around 300 lbs (I'm built like a swimmer. Broad shoulders but skinny girl legs)
If I can hit these targets, I'd consider myself extremely satisfied. I am NOT trying to get huge arms/pecs/legs. I don't want to measure them and I don't need massive guns. I'd rather err on the side of toned and fit. With that said, can someone provide input on my current diet and what I can do to hit my goals? Should I be getting more protein, less/more calories? Should I adjust my workouts (without significantly increasing the amount of time per work out)?
TL/DR:
1) Workout 5 x days a week. 3 x cardio/circuit 2 x weight lifting
2) Want to get more cut around waist and hit certain strength targets
3) Is my diet ok?
First some background: I'm 30, 6'0" and weight around 195-200 lbs (i haven't done a precise measurement since my scale broke). The past year, I've been very diligent (at least for me) with exercise. It was originally done to get my BP down (on meds since I'm genetically predisposed) but I got fairly addicted and started changing it up to get a bit stronger but also to get cut. I typically work out 4-5 days a week with 3 days of cardio/endurance circuits for about 45 minutes a day (burning around 500-600 calories) and 2 days of lifting (one day upper and one day legs) for about 1.5 hours a day. I know it's not much relative to some people but I work consulting in NYC and have a wife so I squeeze in as much as I can without alienating the missus and working around my schedule.
My diet isn't a 100% consistent every day but it's typically as follows:
Breakfast: Whole wheat toast with jam; 25g protein smoothie with skim milk and fruit
Lunch: Whatever I can find in the cafeteria. Usually some Chicken/Fish dish and a side of salad. I try to add some carbs (like with a sandwich or rice) but don't go crazy.
Snack/After Workout: 25g protein shake
Dinner: Cooked Chicken/Fish/Steak with a side of veggies and some carbs (brown rice, pasta etc.)
All in all i'd say I get about 100g of protein on an average day and around 2000-2500 calories. This varies as I do end up having social obligations throughout the week due to my consulting gig.
All this has allowed me to get a lot skinnier (went from a 36 to 34 waist), more toned and stronger than I was before but I think I'm hitting a wall.
Goal: I have some personal goals that I'd like to hit. Namely:
1) Slimming down even more around the waist (especially obliques)
2) Benching 225 for 10 reps set (I can do 225x4 right now)
3) Squatting around 300 lbs (I'm built like a swimmer. Broad shoulders but skinny girl legs)
If I can hit these targets, I'd consider myself extremely satisfied. I am NOT trying to get huge arms/pecs/legs. I don't want to measure them and I don't need massive guns. I'd rather err on the side of toned and fit. With that said, can someone provide input on my current diet and what I can do to hit my goals? Should I be getting more protein, less/more calories? Should I adjust my workouts (without significantly increasing the amount of time per work out)?
TL/DR:
1) Workout 5 x days a week. 3 x cardio/circuit 2 x weight lifting
2) Want to get more cut around waist and hit certain strength targets
3) Is my diet ok?
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