Advice on diet. (be nice) Help Appreciated!

[CitizenPump45]

Stats:

6'5" 260lbs 15-17%bf
8 years training experience (off and on)
3 cycles
I have been away from training for about 10 months now and am ready to hit it hard to get back into shape!!
Goals are to gain lean muscle mass while shedding the more body fat.

Here's my proposed diet: (I am worried about enough carbs)

Breakfast: 4 egg whites + 2 whole eggs scrambled
2 slices of turkey bacon
1 cup(uncooked) of oatmeal
large glass of orange juice

(I workout sometime between 930 and 10am.)

Pre-Work: 20 grams whey with water
1 medium apple

Post-Wrk: 40 grams whey with skim milk
2 bananas

Lunch: 2 packs of Chunk Light tuna in water
1 banana or apple
1 cup of brown rice cooked

OR

1 large chicken breast
1/2 cup of brussel sprouts or broccoli
1 sweet potato

Snack: 1 cup of cottage cheese
1 apple or banana sliced and mixed in

Dinner: Steak or large chicken breast
1 cup of brussel sprouts or broccoli
1 cup of brown rice or 1 sweet potato


Night-
Shake: 40 grams whey mixed with 16oz skim milk
1 tbls peanut butter (Reese's)


Supplements I take are ON's 100% Whey Gold Standard, Men's 1-A-Day Multi, Garlic, Cayenne, Fish Oil, Tribulus 625 caps, and Milk Thistle.

Pre-workout I take IDS Quick Release caffeine tabs and Syn-30 (synephrine 30mg)

Post-workout I take BSN Cell-Mass. (soon to switch to something cheaper, like plain mono)

And at night I take 3mg Melatonin.


Thank you for any help or advice. Just like you all I want to get the most out of my diet, exercise, supps, etc. So I am open to any suggestions or ideas.

[Pinnacle]

IN BOLD

Breakfast: 4 egg whites + 2 whole eggs scrambled
2 slices of turkey bacon<lose the bacon
1 cup(uncooked) of oatmeal
large glass of orange juicelose the juice

(I workout sometime between 930 and 10am.)

Pre-Work: 20 grams whey with water
1 medium apple

Post-Wrk: 40 grams whey with skim milkUse water instead
2 bananas

Lunch: 2 packs of Chunk Light tuna in water
1 banana or appleLose the fruit
1 cup of brown rice cooked

OR

1 large chicken breast
1/2 cup of brussel sprouts or broccoli
1 sweet potato

Snack: 1 cup of cottage cheese
1 apple or banana sliced and mixed in

Dinner: Steak or large chicken breast
1 cup of brussel sprouts or broccoli
1 cup of brown rice or 1 sweet potato


Night-
Shake: 40 grams whey mixed with 16oz skim milkuse water instead
1 tbls peanut butter (Reese's)


.

I noticed you aren't weighing your portions. Huge mistake. You are mixing fats with carbs. Either have a pro/fat meal or pro/carb meal

You also ned to keep your calories balanced each and every meal. Say you are shooting for 3000 cals per day. Each of your 6 meals should consist of 500 calories each

I'm not a fan of protein shakes, so I'd lose those and eat solid food instead. Think dietary thermogenesis.

[CitizenPump45]

Thanks for the advice bro. I was just wondering the reason for losing the skim millk? I am guessing the fruit should be gone because of the amount of sugar? Appreciate the help tho, going to take your advice and apply it. What would you use to replace the shakes w/? tuna, steak, chicken??

[CitizenPump45]

just a bumpo for more advice or help on my diet, i appreciate it guys

thanks mules

citizenpump45

[Pinnacle]

Thanks for the advice bro. I was just wondering the reason for losing the skim millk? I am guessing the fruit should be gone because of the amount of sugar? Appreciate the help tho, going to take your advice and apply it. What would you use to replace the shakes w/? tuna, steak, chicken??

Milk= hidden sugar

The reason I said to loose the fruit is because you are consuming far too many carbs with the meals.

Any of the above protein sources you mentioned would suffice as a replacement to then shakes.

[CitizenPump45]

ok thanks for the help bro.