Looking for some advice on my diet Please!

[oI Overdue Io]

Im still trying to get a good diet down but I would like to know where i can improve

Age: 27
Height: 6'1 1/2
Weight: 230
BF: 20-22%

This is what I did/ going to do today

9am:
4 scrambled eggs
4 thin slices of Turkey
2 WW wraps

Cals= 540 Fat= 26g Carbs= 30g Protien= 46g

1030am
Workout then 25mins LI cardio

12pm
PWO a whey shake with creitine
Cals= 150 Fat= 1.5g Carbs= 8g protien= 26g

3pm
roughly 10oz chicken brest
1/2 cup fat free cottage cheese
1/2 cup oats

Cals= 832 Fat= 12g Carbs= 68g Protien= 110g

6pm

240g flaked light tuna
1 slice whole wheat bread

Cals= 335 Fat= 4g Carbs= 15 Protien= 59g

8pm
baseball game

10pm
whey shake

Cals= 150 Fat= 1.5g Carbs= 8g protien= 26g

Total

Cals= 2007 fat= 45g Carbs= 129g Protien= 267g

huh... when i really try to break it down like that it really helps

So me being a newbie even I can see I need some adjustments
but this is just the second day so i want to get it right

Also Im gonna try and mix it up Im just a really really picky eater
so its gonna take time to get this thing rolling

some advice would be sweet

[Nephets]

If no one get on this by the time I get up in the morning i'll fix you up. IPhone is too tough to type on this late at night.

[Nephets]

Im still trying to get a good diet down but I would like to know where i can improve

Age: 27
Height: 6'1 1/2
Weight: 230
BF: 20-22%

This is what I did/ going to do today

9am:
4 scrambled eggs try 2 whole eggs and 2 egg whites
4 thin slices of Turkey I'm assuming this is processed meat...dump it. you don't need 2 protein sources here. you can add more eggs if you need to.
2 WW wraps oats are a better carb source.

Cals= 540 Fat= 26g Carbs= 30g Protien= 46g when your cutting and I'm assuming you are, try not to have meals with a lot of fats and a lot of carbs. one of them will get stored as fat.

1030am
Workout then 25mins LI cardio

12pm
PWO a whey shake with creitine Add some complex carbs here.
Cals= 150 Fat= 1.5g Carbs= 8g protien= 26g

3pm
roughly 10oz chicken brest
1/2 cup fat free cottage cheese dump this. No need for 2 sources of protein here. 110g in one meal is overkill
1/2 cup oats get rid of these and make this meal a protein/fat meal. eat some good fats here. Also add some green veg here.

Cals= 832 Fat= 12g Carbs= 68g Protien= 110g

6pm

240g flaked light tuna
1 slice whole wheat bread Not a bad meal before a ball game. When you don't play ball in the nights I would switch this to a protien/fat meal. On a cut, you only want carbs in your first meal, pre workout and post workout. Add some green veg.

Cals= 335 Fat= 4g Carbs= 15 Protien= 59g

8pm
baseball game

10pm
whey shake never have a protien only meal. If your going to have a shake at night make it caisen protein. Much slower to digest. You may want to add some nuts or good fats to this meal as well.

Cals= 150 Fat= 1.5g Carbs= 8g protien= 26g

Total

Cals= 2007 fat= 45g Carbs= 129g Protien= 267g

huh... when i really try to break it down like that it really helps

So me being a newbie even I can see I need some adjustments
but this is just the second day so i want to get it right

Also Im gonna try and mix it up Im just a really really picky eater
so its gonna take time to get this thing rolling

some advice would be sweet

See bold above.

[baseline_9]

IMO cals are too low...

You wanna start higher and then add cardio to keep the weight coming off....

Then you can begin reducing cals...

I would sit you at 2690 cals to begin with

And that is based on 230lbs and 22%BF

[oI Overdue Io]

Thanks guys

YA i knew my cals were too low
just what i had ate yesterday is all i had to eat

Are any veggies good to eat? and the darker the better?

also after a workout I always have a protien shake
should I have complex carbs or is simple carbs a good idea? say is something like strawberries a good thing to have?

and i dont know what casien protien is
is it a differant kind of protien shake? and can i get it at any supplement store?

Also would it be a good idea to have two scoops of whey?
right now i only do one which is
Cals= 150 Fat= 1.5g carbs= 8g protein= 26g

[gbrice75]

Are any veggies good to eat? and the darker the better?

Plenty. Leafy green veggies are best. Broccoli, spinach, kale, collard greens, asparagus, green beans, brussell sprouts, cauliflower, etc. The more the better

also after a workout I always have a protien shake
should I have complex carbs or is simple carbs a good idea? say is something like strawberries a good thing to have?

I'm not personally a fan of simple carbs PWO. Given your bodyfat and current goal, i'd say stick with complex if you add carbs PWO - oats are my choice.

and i dont know what casien protien is
is it a differant kind of protien shake? and can i get it at any supplement store?

Casein protein is one of the milk proteins and is much slower acting, therefore better for extended periods and closer (but not equal) to real food than something like whey. Any supplement store should carry it. ON (Optimum Nutrition) makes an excellent tasting casein protein IMO.

Also would it be a good idea to have two scoops of whey?
right now i only do one which is
Cals= 150 Fat= 1.5g carbs= 8g protein= 26g

If you can fit it into your daily caloric allotment, why not? I always do 2 scoops PWO

[oI Overdue Io]

I fell short again today

but mainly cause of work it really screwed me over today

So im gonna make a trip to the grocery store tmrw and stock up on the goods

but Thanks again guys this is really helping me

Ill try to get a better diet going and ill post it up again to get this bad boy on track

[oI Overdue Io]

Is there a way to tell what my target heart rate should be at while doing LI cardio?
Or do I have to get a special test done?

[gbrice75]

Is there a way to tell what my target heart rate should be at while doing LI cardio?
Or do I have to get a special test done?

You can find this info with a google search - there are charts all over the net. You might wanna think about investing in a heart rate monitor - that'll take the guess work out of it.

[oI Overdue Io]

You can find this info with a google search - there are charts all over the net. You might wanna think about investing in a heart rate monitor - that'll take the guess work out of it.

Ya I'm gonna get a moniter
I did a test online And it said my heartrate should be between 116-164?
But I have been keeping it around 130-140

[gbrice75]

Ya I'm gonna get a moniter
I did a test online And it said my heartrate should be between 116-164?
But I have been keeping it around 130-140

That's where I always liked mine too