Critique My Diet Please

[scerpico22]

Okay, here is the deal in short...

6'1"
35 years young
230 (right now)
22-25% BF
10 Years of training

At the end of 2007 i was at 15% bf well on my way to 10% (my goal). In Jan, 08 playing ball I tore my ACL and Medial Meniscus in my right knee. Surgery was in May of 08. Mentally it completely beat me up...had this terrible hopelessness feeling come over me. Long story short, cut the rehab short and eat until I went from a lean 210 to a fat greasy 235. Uggggggg, I know...

Well the good thing is I am back on the horse and ready to run, been back in the gym since Jan 1, 09. I have come up with the following diet that I plan on following until I get back down to 200.

I train 4-5 days a week pretty hard with about 20 minutes of cardio each workout at the end and 1 hour of spinning each week (no-weights this day)

My BMR is 2188 x 1.55 = cal intake to maintain of 3,300.
To cut 2800...Im going to shoot for 2200 instead. this gut is killing
me!

if you want or need more info, just ask...thanks for the help!

so here is the diet...

ED:
Optimen Multi, Yohimbe & Lipodrene (breakfast and lunch), Vit C (plenty)

cal/p/c/f

Meal 1 - 8:30am
Egg Beaters - 3/4 cup
Scoop of Protein - Optimum Nutrition - 2 scoops
Multi Grain Wheat Bread - 1 slice
370/68/16/8

Meal 2 - 11:30am
Protien Shake-Lean Body - 1 can
260/40/9/9

Meal 3 - 2:30pm
Chicken Breast - 1 breast - 6oz
Sweet Potato - 1 medium
387/55/24/6

Meal 4 - 5:30pm
Scoop of Protien-Optimum Nutrition - 2 scoop
220/46/6/4

WORKOUT 7:00pm

Meal 5 - PWO 8:30pm
Scoop of Protien-BSN True Mass - 2 scoop
420/30/50/10

Meal 6 - 10:30pm
Chicken Breast - 1 breast - 6oz
Brown Rice - 1/2 cup
364/55/16/7

Meal 6 - 12:30pm
Cottage Cheese Lowfat - 1 cup
180/36/8/2

TOTAL FOR DAY
2201/330/129/46

[fit4ever180]

Okay, here is the deal in short...

6'1"
35 years young
230 (right now)
22-25% BF
10 Years of training

At the end of 2007 i was at 15% bf well on my way to 10% (my goal). In Jan, 08 playing ball I tore my ACL and Medial Meniscus in my right knee. Surgery was in May of 08. Mentally it completely beat me up...had this terrible hopelessness feeling come over me. Long story short, cut the rehab short and eat until I went from a lean 210 to a fat greasy 235. Uggggggg, I know...

Well the good thing is I am back on the horse and ready to run, been back in the gym since Jan 1, 09. I have come up with the following diet that I plan on following until I get back down to 200.

I train 4-5 days a week pretty hard with about 20 minutes of cardio each workout at the end and 1 hour of spinning each week (no-weights this day)

My BMR is 2188 x 1.55 = cal intake to maintain of 3,300.
To cut 2800...Im going to shoot for 2200 instead. this gut is killing
me!

if you want or need more info, just ask...thanks for the help!

so here is the diet...

ED:
Optimen Multi, Yohimbe & Lipodrene (breakfast and lunch), Vit C (plenty)

cal/p/c/f

Meal 1 - 8:30am
Egg Beaters - 3/4 cup
Scoop of Protein - Optimum Nutrition - 2scoops I would have a whole protein source instead of wheyif possible... 6-8 oz. of chicken
Multi Grain Wheat Bread - 1 slice
370/68/16/8

Meal 2 - 11:30am
Protien Shake-Lean Body - 1 can whole food is my preference again... 1 cup broccoli and 6-8 oz. chicken
260/40/9/9

Meal 3 - 2:30pm
Chicken Breast - 1 breast - 6oz
Sweet Potato - 1 medium
387/55/24/6

Meal 4 - 5:30pm
Scoop of Protien-Optimum Nutrition - 2 scoop same as above
220/46/6/4

WORKOUT 7:00pm

Meal 5 - PWO 8:30pm
Scoop of Protien-BSN True Mass - 2 scoop
420/30/50/10

Meal 6 - 10:30pm
Chicken Breast - 1 breast - 6oz
Brown Rice - 1/2 cup lose the rice and have 1 cup green veggies
364/55/16/7

Meal 6 - 12:30pm
Cottage Cheese Lowfat - 1 cup
180/36/8/2

TOTAL FOR DAY
2201/330/129/46

If you can handle that much of a caloric deficit, then more power to ya, but I would bump up the cals another 500 or so about 50/50 from carbs and fat

[scerpico22]

If you can handle that much of a caloric deficit, then more power to ya, but I would bump up the cals another 500 or so about 50/50 from carbs and fat

im gonna try it 2200 per day and see if i can handle it. ill lose the rice at night (already did, had mixed greens with chicken)

thanks for the input fit4ever...

[fit4ever180]

no prob bro... keep us posted on your progress

[scerpico22]

super bowl sunday and the half keg that i drank by myself...SURE didnt help this diet...LOL

back on today...wow i ate a lot yesterday...no cheat meal for the next two weeks for me.

[fit4ever180]

lol... oh man...