My Diet - Critique Please

[DoubleMint]

Here is my current diet, this is what I eat pretty much everyday, I am 5'10", 184 lb., estimated 15% bf. Goal: get to 200 lbs and cut a little bit. Timeframe - 6 months. I realize this diet won't get me to 200 lbs. I am planning to have one more tuna sandwich for lunch and one more protein shake at around 2:15-30. That will put me in the 3500 calories teritory and I guess I will take it from there. Anyway I would like you to have a look at my diet it and critique it. I would love to hear any suggestions you may have. Things I learned over the last 24hr. - rice and Udo's - big no no, so it is going. When would be the good time to take it ?? Another thing I have some doubt about is the chocolate milk, it may be a no no, but I am so addicted to that combination with Vector. For you that don't know what Vector is, I scanned the nutri info. Another thing that I probably would have to change is the amount of carbs I eat, but with that I need some help, I have no clue where to start about that. Anyway, here is my diet:

calories/fat/carbs/protein

Morning
7:20am
2 scoops of ON Whey 60g 240/2/6/48
7:45
Quaker Chewy Chocolate Chip Granola Bar 26g 110/3/20/2

First Brake 10:15
Source 0 Fat Yougurt 100g 50/0/8/4
Vector Cereal 55g,1.25 cup 215/2.8/44/5.5
Chocolate Milk 250ml 160/3/27/9

Total 425/5.8/79/18.5

Lunch 1:00
12 grain bread 2 slices, 90g 270/5/43/11
Tuna 1 85g can 110/4/2/16
Mayo 1 tbsp. 100/11/0/0.1
Apple 1 medium 72/0/19/0
Ruby Red 250ml 40/0/11/0

Total 592/20/75/27.1

2nd Break
Source 0 Fat Yougurt 100g 50/0/8/4
Banana 1 medium 105/0/27/1

Total 155/0/35/5

Dinner 5:30
Chicken Breast 200g 374/10/2/66
Rice 0.5 cup120/0/26/3
Veggies (Green peas, corn, carrots, frozen - steamed) 2 cups 187/0/37/5
Udo's 30ml 243/27/0/0.4

Total 924/37/65/74.4

Gym 6:30

PWO 8-8:30

Iso XP 1 serving - 190/0.5/1/45
Dextrose 90g 337.5/0/90/0
Glutamine 5g
Creatine 5g

Total 527.5/0.5/91/45

Day Total - 2975 calories, 68.3g Fat - 20%, 371g Carbs - 50%, 220g Protein -30%.

[kaptainkeezy04]

i hate critiquing diets but i will give you some advice....dont eat carrots, replace those chocolate granola bars with plain oatmeal (you can add splenda for flavor), your "break" meals are really bad i would pack some whole food that you can microwave instead....sorry i know you are looking for more but i really dont like going over people's diets it just gives me a headache....

[DoubleMint]

i hate critiquing diets but i will give you some advice....dont eat carrots, replace those chocolate granola bars with plain oatmeal (you can add splenda for flavor), your "break" meals are really bad i would pack some whole food that you can microwave instead....sorry i know you are looking for more but i really dont like going over people's diets it just gives me a headache....

Hey, any information is usefull to me, thanks for your input

[DoubleMint]

bump

[SwoleCat]

Check the sticky atop the page for a good general guide, that is why we have that here.



~SC~

[Austex]

Dinner 5:30
Chicken Breast 200g 374/10/2/66
Rice 0.5 cup120/0/26/3
Veggies (Green peas, corn, carrots, frozen - steamed) 2 cups 187/0/37/5
Udo's 30ml 243/27/0/0.4

Total 924/37/65/74.4

This one is the needle in the eye. Bad combination carbs and fats. Choose one over the other (fats or carbs), depending on the macro breakdown of your other meals.

[DoubleMint]

Thanks for the replies, I just went over Mike_XXL's sticky, lots of great info. I have a question regarding a PPWO meal. If I have my PWO shake at 8-8:30pm and go to bed at 10:30pm, am I safe to have a PPWO meal ??? Is there anything I should avoid at that time ?

[Austex]

Stick to low GI complex carbs. Yams, broccoli, whole grain foods. You want to stay away from simple carbs (glucose/sugars). Glucose/sugars pass right through the digestive tract/liver and immediately affect blood-glucose levels. This in turn creates an insulin release from the pancreas. Complex carbs must first be converted to monosaccharides, which the liver in turn converts these to glucose. This process is much slower, and thus does not induce an "insulin spike". An example of this is:

Absorption rate:
complex carbs = 2 calories / minute
simple carbs = 30 calories / minute

[steve0]

Stick to low GI complex carbs. Yams, broccoli, whole grain foods. You want to stay away from simple carbs (glucose/sugars). Glucose/sugars pass right through the digestive tract/liver and immediately affect blood-glucose levels. This in turn creates an insulin release from the pancreas. Complex carbs must first be converted to monosaccharides, which the liver in turn converts these to glucose. This process is much slower, and thus does not induce an "insulin spike". An example of this is:

Absorption rate:
complex carbs = 2 calories / minute
simple carbs = 30 calories / minute

were did you find that absorption rate ??? thats interesting

[Austex]

were did you find that absorption rate ??? thats interesting

It's not exactly accurate, many factors affect this, including age and metabolism...but it is a good estimate for example.

Those numbers came from "Macrobiotic Way: The Complete Macrobiotic Diet and Exercise Book" by Michio Kushi.