check out my diet, please help.

[jamull2852]

OK well around december i was 239-240lbs. Didnt really think I was that big until I stepped on the scale, so yah it was time to do something about it. I started going to the gym and trying to give up things like fast food and snacks before bed and even eating within 2 hours of bed. I started walking/running at the gym followed by weights. I was 223 three weeks ago when I decided to put the gym on hold and try P90x again. After three weeks of p90x I weighed in this morning at 215. Not to bad huh well I still feel like a fat ass and would like yall to check out my diet and let me know what to change to help me out. I work shift work so sometimes I might work 4am-4pm or 4pm-4am so I think it makes a diet alot harder but anyways here it is.

Meal's
1) 4 egg whites, 1 whole large egg (sometimes with turkey bacon in the microwave)

2) Whole grian peanut butter crackers ( not really a meal)

3) Apple

4) Lunch- Either grilled chicken by it self, or a grilled chicken salad with a little cheese and fat free ranch dressing.

5) Can of tuna with water. Usually drain most of the water out.

Workout

6) Two scoops of whey protein after workout

7) Chicken breats by itself or with salad, like before

* Some times for between lunch and dinner ill eat a lean ground meat burger by itself, with no bread. (ok?)

OK i know I prolly need alot of help. So go easy lol, I can tell Im not eating as much as I should, and lately ive been getting cramps in my legs, could it be from the diet?

[jamull2852]

come fella's help me out

[gbrice75]

Dude - check out all of the similar threads and look at what the response always is - you need to post your diet with macro information, as well as your personal stats, particularly TDEE. Do some research then start a new thread with a properly posted diet.

Sorry, I don't mean to be coming down on you - it just gets frustrating with new thread after new thread of people posting diets that tell us nothing. We cannot help you until the diet is posted with the necessary info.

[jamull2852]

Ok sorry, but thanks I'll post a new one with the correct info tonight.

[gettingthere]

Man if you check out one of my last threads about diet, a good man posted up all the good foods ets and also the black list foods!!

Im no expert but now i feel i know quite a bit right now after studying it non stop for a while, i know your trying to cut some weight but it looks like your not eating near enough. Peanut butter and crackers aint a meal
Apple certainly isnt either

Like gbrice75 said people arent trying to put you down, just help!! personally id definately post up your diet properly and someone with more knowledge will probably take you under their wing

Take care

[jamull2852]

Ight I hear ya, I know y'all just trying to help, I will repost with everything needed and I agree with under eating but thanks and I will get a better diet up, thanks fellas

[gbrice75]

Good man! Here's a general guideline for you to reference to work out your new diet:

5-6 meals a day, no more than 3 hours apart

protein in EVERY meal. The peanut butter crackers, apple, etc. - definitely useless for you.

Try and keep your protein/carb meals in the 1st half of the day, and later in the day drop carbs (except for fiberous veggies) and switch to protein/fat meals

Whey shake PWO, but never as a meal substitute. Casein shake before bed is ok too.

I'll list foods that you should consider making a part of your diet:

PROTEINS - Chicken (boneless skinless breast), Turkey (I like the lowest fat ground turkey I can find), Salmon (good as a protein/fat meal in the evening), Tuna, lean ground beef, lean steak cuts such as london broil or sirloin, eggs, milk (a lot of people will disagree, but I like it in my diet), bison - any other white fish - tilapia, mahi mahi, etc. Natural Peanut Butter is good right before bed along with a casein shake.

COMPLEX CARBS - Oats (whole oats, not the crappy sugary oatmeal packets), sweet potato, yam, whole grain brown rice, beans (not baked beans, but kidney, black, navy, etc), whole grain pasta (not the cleanest/most natural carb source, but it's nice for variety - I like Barilla Plus), whole grain bread (same situation as the pasta - but if you look for Ezekiel bread in the freezer section it's about the best you can get).

Fiberous Veggies - broccoli, asparagus, spinach, califlower, leafy greens

This should get you started, good luck and I look forward to seeing your diet!