New diet plz help

[footballguy85]

Hey looking for a little help on critiquing my diet. After doing countless hours of research and taking a lot of your guys feedback from other posts ive come up with this. Im fairly new to this and I've still got so much to learn so I'd really appreciate all the help I can get thx.

My goal is to drop some body fat for football season in September
I'm currently at 9% BF and my goal is to be somewhere around 6.
I calculated my BMI and TDEE thanks to the help of jamyjamjr's previous posts
BMI= 2067.8 and TDEE= 3432

I'm 21 years old 6'1 190 and am at 9% BF
My workout shedual is Monday max effort upper body, Tuesday max effort lower body Wednesday rest Thursday Sprinting Friday Rep upper body, Saturday am plyo's pm speed and Sunday I play a competitive game of touch football
Main focus is to get faster and I realized to do this I have to get stronger. I would like to maintain my same weight while dropping fat and getting stronger.
Enough rambling here's the diet

1: Oatmeal with ½ tablespoon of flax oil
2 packets of oatmeal per 2 packets- 340 calories 4g fat 66g carbs 8g protein
½ tablespoon of flax oil: Per ½ tbsp: 65 calories 7g fat 0g carbs

2: Turkey Sandwich with chopped veggies lettuce and apple + 1oz almonds+ 2 tsp olive oil
Olive oil: 2 tsp 80 calories 9g fat
Turkey: per 4oz: 80 calories 0g fat 0g carbs 20g protein
Whole wheat bread: per 2 slices: 180 calories 2g fat 36g carbs 0g protein
1 Apple: 80 calories 0g fat 22g carbs 0g protein
1 oz almonds: 170 calories 15g fat 5g carbs 6g protein

3: (30 minutes pre workout) Zone bar with glutamine and BCAA
Zone bar: 200 calories 6g fat 25g carbs 14g protein

4: (POST WORKOUT) protein shake with whey and casein protein, Endurox and BCAA + glutamine -
Protein gold standard: Per 1 scoop: 130 calories 1.5g fat 4g carbs 24g protein.
Casein Gold standard: Per ½ scoop: 60 calories .5g fat 2g carbs 12g protein
Endurox r4: per 2 scoops: 270 calories 13g protein 52g carbs 1.5g fat
Glutamine: 5g
BCAA: 10g


5: Oats and half a peanut butter sandwich
Oats : per ½ cup 300 calories 4g fat 58g carbs 10g protein
1 piece whole wheat bread: 90 calories 1g fat 18g carbs 0g protein
1 tbsp peanut butter: 100 calories 8g fat 2g carbs 5g protein

6: Yogurt with berries
Yogurt: per 1 cup: 100 calories 0g fat 15g carbs 7g protein
Frozen berries per 1 cup: 80 calories .5g fat 17g carbs 1g protein

7: chicken breast with brown rice and veggies
Chicken breast: per 8 oz: 225 calories 1g fat 0g carbs 50g protein
Veggies per 1 cup: 120 calories 0g fat 22g carbs 6g protein
Brown rice: per 2/3 cup: cooked: 160 calories 1g fat 33g carbs 2.5g protein
Soy Sauce per 3 tbsp: 30 calories 0g fat 3g carbs 6g protein

8: Protein shake, egg whites and ½ tbsp flax
Casein Gold standard casein: 120 calories 1g fat 4g carbs 24g protein
Per 4 egg whites: 60 calories 0g fat 0g carbs 14g protein
½ tablespoon of flax oil: Per ½ tbsp: 65 calories 7g fat 0g carbs

Calories: 3106
Fat: 70 X 9= 630 calories 20%
Carbs: 384 X 4= 1536 calories 50%
Protein: 223.5 X 4= 894 calories 29%

[peachfuzz]

your at 9% and want to get to 6%. i think you may be underestimating your bodyfat.

for meal 1 how much sugar are in those packets? by some old fashioned oatmeal and use a measuring cup. also where is your protein source. throw in some eggs/egg whites

dont have time to go through each one but a couple observations

-too much bread
-ditch the zone bar
-ditch the endurox
-meal 5 not enough protein
-meal 6 not enough protein, ditch the yogurt
-your protein is way off. some meals push 60 grams and others dont exceed 15 grams
-i think you could time your carbs a little better as well

[footballguy85]

sounds good thx for the help.
For better carb timing you think switching meals 5 and 7 would be better?
I liked the endorox because of the carbs it provided with limited fat what would you suggest i swap that for

[peachfuzz]

if i remember correctly endurox has like 44 grams of sugar. it has to go.