Please Critique my Diet and Exercise

[ninthprince22]

27 Years Old
6 Foot
235 lbs
23% BF
3503 TDEE
2260.85 BMR


Wake up: 4:30AM

Protein Shake 4:45AM

Job: 5:30AM-8AM

8:30AM - 1 Hour of Cardio (30 Mins @ a speed of 3.5, incline 15.0. Then I usually do 15 mins on the stairmaster and 15 mins on the bicycle.

10:15AM - 3-4 Egg Whites, Whole Oats Oatmeal (with Teaspoon of Natty PB, couple Blueberries) and Teaspoon of Flax Seed oil. 2 GNC Mega Men Sport

12:30 PM - Cup of brown rice, can of tuna, cup of veggies (peas and carrots) half cup of black beans. Sometimes I might swap the can of tuna for pieces of baked chicken.

3:30 PM - Protein Shake

6:30 PM - Can of tuna mixed with onions, cucumbers, little lettuce, and tomatoes.

8PM - average paced walk. Nothing extensive, just a regular walk around a lake. Not speed walking. 30 Mins.

After my walk I'll sometimes eat half of an apple, or maybe a protein shake. I usually goto bed roughly around 12:30AM.

Thats pretty much it. When it comes to food I really dont give a crap about taste and spices so in all my meals, I DO NOT add salt or spices to anything I eat during the day. I usually cheat on Saturday. On Sunday Ill eat the same diet I wrote above and ill go on the treadmill for 30 Mins @ a speed of 3.5, incline 15.0 with about 30 mins of swimming.

I'm not even trying to touch the weights right now. All I am trying to do is diet+cardio, so that I can lower my body fat down and then hit up the weights. Please critique and tell me what you think. I do not drink alcohol, however sometimes maybe once a week I might have a social cigarette (Yes, One cigarette in one week, not one pack, LOL).

If you have any questions feel free to ask.. Thanks to everyone!

[Nephets]

Are you only sleeping 4 hrs a night or am I reading that wrong.

[ninthprince22]

Pretty much.. Sometimes I'll get to sneak a couple hours when I get back from the gym.. But there's nothing I really can do about it for these past couple of weeks.. I work two jobs :/

[Nephets]

I'm working now so I'll get back to you later if no one else helps, but your diet needs work.

[Turkish Juicer]

Wake up: 4:30AM

I usually go to bed roughly around 12:30AM.

I'm not even trying to touch the weights right now. All I am trying to do is diet+cardio, so that I can lower my body fat down and then hit up the weights. Please critique and tell me what you think. I do not drink alcohol, however sometimes maybe once a week I might have a social cigarette (Yes, One cigarette in one week, not one pack, LOL).

Two things you need to know;

1. You will NEVER attain your goals in fitness and/or BB with 4 hours of sleep.

2. You are assuming that cardio + diet alone is the optimal receipe for lowering BF and therefore not touching the weights. That is indeed a huge misconception.

[LatissimusaurousRex]

You definitely need to make sleep a larger priority. It will help if you list the macros (protein/carbs/fat) for your meals to better sort this all out, but it looks like you may not be eating enough.

[Gucks]

cant really fault ur food choices, i would say u need a casein shake/cottage cheese/lean beef b4 bed though. u need to get ur macros worked out and post them u though b4 any1 can give u proper critique. and as juicer said, not doing weights is no good. do at least 45mins of weights in ur day. if ur doing 1 hr of cardio thats a bit unnecessary, if u up the intensity and reduce the time so u can add high rep weights in it would make a good difference.

ur sleep is the first priority though, can u really not get to bed before 12:30? wht time do u finish work?

[ninthprince22]

Current work schedule:

Job 1: 5:30am to 8Am
Job 2: 3:30PM to 11PM (get home by like 11:30-11:45, and usually am in bed by like 12:15Am)