please look over my diet any improvements welcome

[heythere09]

7:00 AM
6 egg whites scrambled with cook spray
1 cup of oat meal
1 cup of mixed fruit
Glass of water

9:30
Low fat protein-shake with skim milk

12:00
Grilled chicken breast
Sweet potato
1 cup steamed vegetables
Glass of water

2:30
Low fat protein-shake with skim milk

5:00
Grilled Fish filet
1 cup Wild Grain Rice
1 cup Cooked broccoli
Glass of water

7:30
Low fat protein-shake with skim milk or 6 scrambled egg white

[fit4ever180]

7:00 AM
6 egg whites scrambled with cook spray
1 cup of oat meal
1 cup of mixed fruit drop the fruit and add 2 whole eggs
Glass of water

9:30
Low fat protein-shake with skim milk it works, but I'd would suggest whole food whenever possible...

12:00
Grilled chicken breast how much chicken and sweet potato and what kind of veggies
Sweet potato
1 cup steamed vegetables
Glass of water

2:30
Low fat protein-shake with skim milk same as above

5:00
Grilled Fish filet How much fish?
1 cup Wild Grain Rice
1 cup Cooked broccoli
Glass of water

7:30
Low fat protein-shake with skim milk or 6 scrambled egg white

substitute this for either a casein shake with natty pb or 2 eggs... you could also have a cup of fat free cottage cheese instead of the casein powder

comments in bold
what are your goals and stats?
I can give you a better critique if you include macros

[heythere09]

stats:
20
194
5'7
bf not sure

i would really like to lose about 20 or so lbs and then get the weight back but in lean muscle and i really have no idea how to diet properly

[fit4ever180]

Can you post a pic? I could guess pretty close to your bf with that or just make your best guess... You've got decent food choices so far, but we'll try to get it perfected to fuit your needs...

[heythere09]

i cant post a pic right now but i used the online calculator and got 19% but idk if its correct

[fit4ever180]

That's probably fairly accurate... That would give you about 157 lbs. of lean mass...
Using the Harris Benedict Formula, I calculated your BMR at 2983 calories...
Where is your workout fit in during the day?

[heythere09]

no more help?

[fit4ever180]

7:00 AM
6 egg whites scrambled with cook spray
1 cup of oat meal
1 cup of mixed fruitlose the fruit and add 2 whole eggs
Glass of water

9:30
Low fat protein-shake with skim milksame as below

12:00
Grilled chicken breast8 oz. of chicken and 7 oz. of sweet potato
Sweet potato
1 cup steamed vegetables
Glass of water

2:30
Low fat protein-shake with skim milk8oz. lean meat and 1 1/2 cup broccoli

5:00
Grilled Fish filet
1 cup Wild Grain Ricelose the rice... have 8 oz. of fish
1 cup Cooked broccoli
Glass of water

7:30
Low fat protein-shake with skim milk or 6 scrambled egg white

substitute this for either a casein shake with natty pb or 2 eggs... you could also have a cup of fat free cottage cheese instead of the casein powder

Where does your workout take place among the meals?

[heythere09]

i usally lift at about 8 when i get off then cardio for an hour

[fit4ever180]

So your 9:30 meal would be your PWO correct? If that's the case, I would have 2 scoops of whey immediately, then 8oz. lean meat and 7 oz. sweet potato

[Lfs2shrt2bsml]

at the moment im 15 weeks out from competeing natural and this is what i eat
- 6:00 100gm oats with water and 6 egg whites
- 9:00 200gm chicken breast and 100gm sweet potato or 100gm of basmati rice
- 12:00 200gm chicken breast and 100gm sweet potato or 100gm of basmati rice
- 3:00 200gm chicken breast and 100gm sweet potato or 100gm of basmati rice
- 6:00 200gm chicken breast and 100gm sweet potato or 100gm of basmati rice
- 9:00 100gm tuna in spring water 6 egg whites

and my weight is just falling off. my diet with change from week to week but its pretty simple

[heythere09]

and would you advise against clen or would it help?

[fit4ever180]

I've never used clen, but I would lose weight without using it personally... It can be done and imo, clen is unnecessary except when you are already lean and just looking to peel off that last layer of stubborn fat or to help reduce cortisol levels when coming off the sauce... You'll get there man... I was in your place at one point too and dropped just over 100lbs. to get to where I am now...