help with diet/protein intake

[littleone]

I am 38yrs old and I got back into lifting again about 1 1/2 yrs ago. I have a power lifting meet coming up July 27th and I need some help with my diet. I need to drop a few pounds but don't want to lose any strength. Weight now is 150/154 (depends on when I weight in) I need to weigh in at 148.75 or less. I am eating 5 times per day and I'm right at 150 protein. What foods should I be eating or what should my calorie intake should be. If someone has a good scheduled diet that has 5or 6 meals a day that would be great. Thanks for the help

[NYC BIG MIKE]

Post your typical daily diet.

NYC BIG MIKE

[~R~F~G~]

Just post what your eating like Mike said and we'll tweak it from there..

[littleone]

Meal 1: Protein shake with banana, 30grams protein, flax oil, 1/2 cup oats no fat milk
Meal 2: either 2 yougert or 1can tuna with pecante sauce
meal 3: either chicken breast with green beans or 1 can of tuna with letuce and 2 hard boiled eggs whites mixed in
meal 4: 2 yougert or bran cereal (high fiber) with fat free milk and scoop of protein powder
meal 5: chicken breast with green beans or fish filet with green beans and 1/2 cup of cottage cheese (low fat)
meal 6: protein shake with no fat milk and flax oil
cheat meal: once a week I have either pizza or some type of pasta

[~R~F~G~]

Cut out the milk first off and the banana... Simple sugars... The yogurt can go too..

Meal 4 is bad..

And pasta if you eat Barilla plus is not a cheat. It's high fiber and high protein, best consumed in your post work out meal...

Figure on 2500 calories a day.

Break that up into

300g protein = 1200 calories every day

200 g carbs - 800 calories (Training days only, consume bulk of carbs 3 hours Pre and 1 hour post work out)

60g Fats Morning and bedtime split.. 2 tbsp of EVOO is 30g of fat....

Non training days drop your carbs to 100g and up your fats to 100. Use Natty PB, Avacados and almonds as a fat source. Some sat fats are acceptable just not high quantities at one time..

Thats a basic timed carb diet. Helps slowly drop bf while retaining lean mass..