My New Diet...Help Appreciated...Take a look

I wanted to get some help with my diet so i revised it and want any feedback that can help me achive my goal... Which is it lean out.. I am 190 5'11 around 13% bf... I have been doing cardio in the AM and it seems to be working well.... So now i want to check my diet Please give me detailed feedback.. Here it goes:

AM---Cardio---
Meal 1. 8 egg whites, turkey, tomato & Flax oil
Meal 2. Egg white salad (6 whites) or tuna salad(1 can) w/ fat free mayo & almonds
Meal 3. 2 scoops of Whey (40g) & flax oil
Meal 4. Chicken breast or lean meat, 1 cup veggies (broccoli), and 1/2 cup brown rice or yams
Meal 5. 2 Chicken breast or lean meat & almonds
Meal 6. Chicken breast or lean meat, 1 cup veggies, flax oil
Meal 7. 2 scoops of Whey (40g) & flax oil
PM---Workout---
Meal 8. (PWO) 2 scoops of Whey (40g) and vitargo (sugar free carbs 80g)
Meal 9. (PPWO) Chicken breast or lean meat, 1 cup veggies (broccoli, and 1 cup brown rice or yams
Meal 10 (Pre-Bed) Pre Bed Time Protein Formula & Flax oil or almonds


Thanks!

too much flax imo. A lot of fat in that diet, most of good fat, you really only need 20-30%

How would you re work this diet?

AM---Cardio---
Meal 1. 8 egg whites, turkey, tomato & Flax oil
how about 8 whites 2 yolks 4oz Turkey Breast
Meal 2. Egg white salad (6 whites) or tuna salad(1 can) w/ fat free mayo & almonds FatFree Mayo and Almonds dont mix.
Meal 3. 2 scoops of Whey (40g) & flax oil use real food preferably eggwhites and oats or turkey and rice or chicken and barely include a veggie
Meal 4. Chicken breast or lean meat, 1 cup veggies (broccoli), and 1/2 cup brown rice or yams stick w/ brown rice inplace of yam save yam for PPWO
Meal 5. 2 Chicken breast or lean meat & almonds go w/ Pro/Carb w/ lotsa Veggies
Meal 6. Chicken breast or lean meat, 1 cup veggies, flax oil maybe olive oil in this one
Meal 7. 2 scoops of Whey (40g) & flax oil try FatFree Cottage cheese 2-3Servings and a small amount of lean meat.PM---Workout---
Meal 8. (PWO) 2 scoops of Whey (40g) and vitargo (sugar free carbs 80g) sugar free carbs pwo?! :confuse: go w/ tradional Dex or if that fails MaltoMeal 9. (PPWO) Chicken breast or lean meat, 1 cup veggies (broccoli, and 1 cup brown rice or yams go w/ yam on this one :D hold off on veggies if u want.Meal 10 (Pre-Bed) Pre Bed Time Protein Formula & Flax oil or almonds bed time protein formula?! Caesin?!
try to incorp. a variety of high quality fats rather than just Flax ... like Yolks/Almonds/Peanuts/OliveOil/Salmon.

Quote:

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Originally Posted by taiboxa

AM---Cardio---
Meal 1. 8 egg whites, turkey, tomato & Flax oil
how about 8 whites 2 yolks 4oz Turkey Breast
Meal 2. Egg white salad (6 whites) or tuna salad(1 can) w/ fat free mayo & almonds FatFree Mayo and Almonds dont mix.
Meal 3. 2 scoops of Whey (40g) & flax oil use real food preferably eggwhites and oats or turkey and rice or chicken and barely include a veggie
Meal 4. Chicken breast or lean meat, 1 cup veggies (broccoli), and 1/2 cup brown rice or yams stick w/ brown rice inplace of yam save yam for PPWO
Meal 5. 2 Chicken breast or lean meat & almonds go w/ Pro/Carb w/ lotsa Veggies
Meal 6. Chicken breast or lean meat, 1 cup veggies, flax oil maybe olive oil in this one
Meal 7. 2 scoops of Whey (40g) & flax oil try FatFree Cottage cheese 2-3Servings and a small amount of lean meat.PM---Workout---
Meal 8. (PWO) 2 scoops of Whey (40g) and vitargo (sugar free carbs 80g) sugar free carbs pwo?! :confuse: go w/ tradional Dex or if that fails MaltoMeal 9. (PPWO) Chicken breast or lean meat, 1 cup veggies (broccoli, and 1 cup brown rice or yams go w/ yam on this one :D hold off on veggies if u want.Meal 10 (Pre-Bed) Pre Bed Time Protein Formula & Flax oil or almonds bed time protein formula?! Caesin?!
try to incorp. a variety of high quality fats rather than just Flax ... like Yolks/Almonds/Peanuts/OliveOil/Salmon.

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So i should have more carbs than fat even though i am trying to lean out?

The pre-bed is Micellar Caesin. That should be good right?
Meal 3 i should have carb like oats instead of a protein/fat?
If i do cannot eat cottage cheese for Meal 7 would whey suffice?
Thanks for the reply

well it is most likely you are consuming whey isolate which is absorbed in about 30-45min or complete whey which is about 1.25hrs to absorb both are short lasting, therefore a lean meat source, or ffCottageCheese would be more suited for metabolic purposes.
and yes carbs are nice for lifting days maybe on non lifting days fat should surpass carb intake, but total caloric value for the day should be noticably less than training days.
in all actuality i would reccommend 2 shakes at most a day one for PWO and possibly prebed time if its caesin.

Quote:

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Originally Posted by dr.shred

too much flax imo. A lot of fat in that diet, most of good fat, you really only need 20-30%

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agreed efa are important but no need to go overbord,,

Quote:

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Originally Posted by taiboxa

well it is most likely you are consuming whey isolate which is absorbed in about 30-45min or complete whey which is about 1.25hrs to absorb both are short lasting, therefore a lean meat source, or ffCottageCheese would be more suited for metabolic purposes.
and yes carbs are nice for lifting days maybe on non lifting days fat should surpass carb intake, but total caloric value for the day should be noticably less than training days.
in all actuality i would reccommend 2 shakes at most a day one for PWO and possibly prebed time if its caesin.

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I disagree about having less calories on non-workout days. Your rest days are when your body recovers and grows so why would you limit your nutrition on those important days?

So for carbs i should only have brown rice, oatmeal and yams right?