What Iam I doing wrong

[GIROLAMO]

This is my diet. I am 210 16%bf
Meal # 1
4 egges
1/2 cup oat meal
Cal Fat Carbs Protein
total 170 4 20 20

Meal # 2
Shake
Flax
Cal Fat Carbs Protein
Total 200 0 0 40

Meal #3
1 canTuna
Mayo
Cal Fat Carbs Protein
total 220 5 1 37

Meal #4
shake
Cal Fat Carbs Protein
total 80 0 0 40

Workout
30min cardio
1 hour wieghts

meal #5
Shake
Cal Fat Carbs Protein
total 80 0 0 40

Meal #6
6oz chicken
1 cup Brown Rice
Cal Fat Carbs Protein
total 397 5 54 31

night snack
Chicken
Cal Fat Carbs Protein
Total 280 6 0 52

[steve0]

first off dont eat EGGS eat egg whites...how lpng you been on this diet ??? we need more stats and ur goals to advise you better

[SHRED]

IN CAPS

This is my diet. I am 210 16%bf
Meal # 1
4 egges - DITCH THE YOLKS ADD APPROX 4 MORE WHITES TO TOTAL 8
1/2 cup oat meal - GOOD
Cal Fat Carbs Protein
total 170 4 20 20

Meal # 2
Shake - GOOD
Flax = FAT - U DONT HAVE IT CALCULATED BELOW 1TBSP USUALLY =13G
Cal Fat Carbs Protein
Total 200 0 0 40

Meal #3
1 canTuna - GOOD
Mayo - GOOD
Cal Fat Carbs Protein
total 220 5 1 37

Meal #4
shake - NEED TO ADD EFA LIKE FLAX, UDOS, ALMOND OR NATTY PEANUT BUTTER
Cal Fat Carbs Protein
total 80 0 0 40

Workout
30min cardio - I WOULD DO THIS FOR 45 MIN IN THE AM ON AN EMPTY STOMACH
1 hour wieghts - GOOD

meal #5
Shake - NEED TO ADD DEXTROSE TO THE SHAKE AT A 2 TO 1 RATIO SO ABOUT 1/2 CUP
Cal Fat Carbs Protein
total 80 0 0 40

Meal #6
6oz chicken - GOOD
1 cup Brown Rice - U CAN ADD A CUP OF VEGGIES FOR FIBER AS WELL
Cal Fat Carbs Protein
total 397 5 54 31

night snack
Chicken - GOOD BUT ADD SOME FAT LIKE FLAX, ETC....MAKE IT AN EFA
Cal Fat Carbs Protein
Total 280 6 0 52

[CarbonCopy]

This is my diet. I am 210 16%bf
Meal # 1
4 egges
1/2 cup oat meal
Cal Fat Carbs Protein
total 170 4 20 20

Meal # 2
Shake
Flax
Cal Fat Carbs Protein
Total 200 0 0 40

Meal #3
1 canTuna
Mayo
Cal Fat Carbs Protein
total 220 5 1 37

Meal #4
shake
Cal Fat Carbs Protein
total 80 0 0 40

Workout
30min cardio
1 hour wieghts

meal #5
Shake
Cal Fat Carbs Protein
total 80 0 0 40

Meal #6
6oz chicken
1 cup Brown Rice
Cal Fat Carbs Protein
total 397 5 54 31

night snack
Chicken
Cal Fat Carbs Protein
Total 280 6 0 52

The BIG thing that stands out to me is the PWO/PPWO meal. You need to add some fast acting carbs (dextrose) in there for the PWO meal following your weight training. I think meal 6 is ok for PPWO, but others might have a better suggestion.

[GIROLAMO]

What is DEXTROSE.

[SHRED]

What is DEXTROSE.

Corn sugar - used to spike your insulin level pwo. It's used to shuttle the protein to your muscles quickly so that they can repair/rebuild.

You can get it at any supplement store or you can go to www.kentnutrition.com and get it.