I am 6' 178lbs been lifting solid for 2 years. I am trying to lean out some more. THe question of I have what do I eat before cardio in the morning the minize muscle loss. Is my shake fine because I don't really feel like cooking something that early. Does it need time to be absorbed or once I eat my stomach is not considred empty. Also does anyone think my protein bar is ok or is just like a candy bar. 530am (pre cardio) 1 scoop whey with 1 cup skim milk 630 am (only post cardio) 1 scoop whey in water 7am 6 egg whites, 0.5 cup egg white omlete w/1 slice cheese and 1 slice of ham, 1 bowl of cherrios, few pieces of fruit, 1 cup skim milk 10am 1 apple 12pm 3oz tuna on 2 whole wheat bread, 4 oz lowfat cottage cheese, 1 cup nonfat yogurt, celery with little pb on it 3pm Pure Protein Bar ~20 grams protein 530pm 2 egg whites in salad, lean beef, turkey sandwhich 8pm 2 scoop whey in water 9pm 4 oz cottage cheese my 4 day split is chest/tris bis/abs/forearms back/shoulders legs/abs Any changes I should make to my diet, I guess I am trying to cut bodyfat.