Please Help Me On My Current Diet

900- 4 Large Egg Whites And 2 Whole Egg With 2 Tbsp Of Ketchup, 6 Ounces Of Turkey And Serving Of Regular Oatmeal (1/2 Cup Dry)

1030- Work Out (lift Wts For 50-60 Min; Cardio Moderate-light Intensity For 20 Min)

1200- Pwo- Protein Shake 60g Of Pro; 0g Of Fat;
100g Of Dextrose- One Tbsp Of Flax Oil

1500- Protein Shake—50g Of Pro; 8g Of Carbs; 2g Of Fat

1630- Small Serving Of Reg Oatmeal Or Small Sweet Potato

1800- Low Carb Chicken/beef (8oz) (either Beef Or Chicken Fajita/ Or Chicken Caeser Salad)

2100- Low Carb Chicken/beef Wrap (either Beef Or Chicken Fajita/ Or Chicken Caeser Salad)

2230- Small Serving Of Reg Oatmeal Or Small Sweet Potato

2400- Protien Shake (25g Of Pro; 5g Of Fat; 6g Of Carbs)

Thanks

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900- 4 Large Egg Whites And 2 Whole Egg With 2 Tbsp Of Ketchup, 6 Ounces Of Turkey And Serving Of Regular Oatmeal (1/2 Cup Dry)

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never mix fat (egg-yolks) with carb! Eat that 4 larg egg whites and a whey shake with the oatmeal

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1030- Work Out (lift Wts For 50-60 Min; Cardio Moderate-light Intensity For 20 Min)

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Lifting workout is ok. BUT! Don't do your cardio after your workout. If it is a cardio only training, it is also not good!

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1200- Pwo- Protein Shake 60g Of Pro; 0g Of Fat;
100g Of Dextrose- One Tbsp Of Flax Oil

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Your PWO shake is ok, but forget the flax oil here! (dont mix carbs and fat)

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1500- Protein Shake—50g Of Pro; 8g Of Carbs; 2g Of Fat

1630- Small Serving Of Reg Oatmeal Or Small Sweet Potato

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Eat this two meal together, At 14:00

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1800- Low Carb Chicken/beef (8oz) (either Beef Or Chicken Fajita/ Or Chicken Caeser Salad)

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Add 1 tablespoon of flax seed oil! (If you eat beef it is not necessary 'cause beef contain enough fat

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2100- Low Carb Chicken/beef Wrap (either Beef Or Chicken Fajita/ Or Chicken Caeser Salad)

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Add 1 tablespoon of flax seed oil! If you eat beef it is not necessary 'cause beef contain enough fat

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2230- Small Serving Of Reg Oatmeal Or Small Sweet Potato

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You don't need carbs at night! Eat a pro/fat meal

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2400- Protien Shake (25g Of Pro; 5g Of Fat; 6g Of Carbs)

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add a little flax oil

-Cardio is good in the morning with empty stomach! Do 45mins with 60-70% of your max health rate!
-After the cardio session you can't eat a pro/carb meal (your breakfast is a pro carb meal)
You can eat pro/fat right after the cardio or wait 45 min and eat your breakfast!
-If you can't do the cardio in the morning, you should do it with empty stomach too! Your before cardio meal should be a pro/fat meal.

and count your calories! If you want to drop weight you should eat 300-500 kcal below your maintenance level. (If you eat less you will loose muscle)

But read the cutting sticky at the top of this forum!

Geriguy, thanks for all the help