Finished diet, critique please!

[BCBall]

Wake up: 2-3g of vitamin C and 5-8g of BCAAs (which ones do you suggest to get)

Cardio

Breakfast : 4 egg-whites, 2 piece wheat toast (210 Cal, 2g fat, 26g carb, 29g protein)

Workout

PWO : Protein Shake w/ powdered oats (250 Cal, 4g fat, 38g carb, 36g protein)

Lunch : 1 Can Tuna Fish sandwhich on wheat bread (350 Cal, 7g fat, 24g carb, 45g protein)

Workout

PWO: Protein Shake w/ powdered oats and 1 tbsp EVOO (370 Cal, 33g fat, 38g carb, 36g protein)

Afternoon : 8oz chicken w/ ½ cup brown rice and ½ asparagus (400 Cal, 5g fat, 40g carb, 50g protein)

Dinner : 9oz Basa Fish w/ ½ cup brown rice and 2/3 cup mixed steamed vegetables (650 Cal, 7g fat, 44g carb, 54g protein)

Before Bed : 1 teaspoon natural peanut butter (33 Cal, 3g fat, 1g carb, 2g protein)

Total ~ 2263 Cal, 61g fat, 211g carb, 252g protein


Concerns:
-Not sure how to effectively spread fat intake out
-Carb intake up a bit not sure if too high

Still working on perfecting my actual workouts, however.

[gbrice75]

Wake up: 2-3g of vitamin C and 5-8g of BCAAs (which ones do you suggest to get)

Purple Wraath by Controlled Labs is my favorite

Cardio

For how long, and consisting of what?

Breakfast : 4 egg-whites, 2 piece wheat toast (210 Cal, 2g fat, 26g carb, 29g protein)

Check your macros. No way is 4 egg whites 29g protein - 16g at best. Add a whole egg and more whites, or a scoop of protein powder IMO. Depending on how clean you want to eat, you can swap the toast for oats - but not a huge deal really. Since this is preworkout however, i'd add more carbs - get up to around 35g or so at least

Workout

PWO : Protein Shake w/ powdered oats (250 Cal, 4g fat, 38g carb, 36g protein)

Good

Lunch : 1 Can Tuna Fish sandwhich on wheat bread (350 Cal, 7g fat, 24g carb, 45g protein)

1 can of tuna is 45g protein? that's a first

Workout

Again?? Please explain

PWO: Protein Shake w/ powdered oats and 1 tbsp EVOO (370 Cal, 33g fat, 38g carb, 36g protein)

I'd swap the EVOO for fish oils, and i'd move it to preworkout or a different meal. Why slow protein absorption PWO? PS - 33g fat is way too much for any 1 meal IMO

Afternoon : 8oz chicken w/ ½ cup brown rice and ½ asparagus (400 Cal, 5g fat, 40g carb, 50g protein)

Finally a proper meal!

Dinner : 9oz Basa Fish w/ ½ cup brown rice and 2/3 cup mixed steamed vegetables (650 Cal, 7g fat, 44g carb, 54g protein)

Great - maybe a bit late for 44g carbs - what is the goal?

Before Bed : 1 teaspoon natural peanut butter (33 Cal, 3g fat, 1g carb, 2g protein)

Why?

Total ~ 2263 Cal, 61g fat, 211g carb, 252g protein

Hard to comment or advise when you haven't stated your stats or goals.

Concerns:
-Not sure how to effectively spread fat intake out

I'll say! 33g fat in a PWO meal?

-Carb intake up a bit not sure if too high

Depends on the goal at hand

Still working on perfecting my actual workouts, however.

Noted

next time you post your diet, please include time of day for each meal. Also, please elaborate on why you have 2x workouts a day?

[gbrice75]

BFLY - we all get what you're trying to preach, but alot of people here don't understand healthy eating in general, and that's the direction we take. You jumping into threads started by people who have no comprehension of nutrition (no offense OP, not specifically saying you fit this description) and telling them to eat whatever they want is contradicting everything we try and do here. Once people reach a certain level and understand their own bodies, then you can start 'playing' with foods.

If you want to try starting your own thread again, go for it - but please keep your one track minded MO out of everybody else's threads who are trying to learn about diet and nutrition, and traditional bodybuilding diets.

Keep it up and I can guarantee you'll be banned, again.

[BCBall]

Purple Wraath by Controlled Labs is my favorite



For how long, and consisting of what?



Check your macros. No way is 4 egg whites 29g protein - 16g at best. Add a whole egg and more whites, or a scoop of protein powder IMO. Depending on how clean you want to eat, you can swap the toast for oats - but not a huge deal really. Since this is preworkout however, i'd add more carbs - get up to around 35g or so at least



Good



1 can of tuna is 45g protein? that's a first



Again?? Please explain



I'd swap the EVOO for fish oils, and i'd move it to preworkout or a different meal. Why slow protein absorption PWO? PS - 33g fat is way too much for any 1 meal IMO



Finally a proper meal!



Great - maybe a bit late for 44g carbs - what is the goal?



Why?



Hard to comment or advise when you haven't stated your stats or goals.




I'll say! 33g fat in a PWO meal?



Depends on the goal at hand



Noted

next time you post your diet, please include time of day for each meal. Also, please elaborate on why you have 2x workouts a day?

Yeah I know my numbers were a bit off on some things and I didn't include times of day and what not because I don't exactly know, I have to plan around school. I will be able to get the specifics of the routine down pact pretty soon.

My cardio consists of 15 min pre workout jogging on treadmill (as a warmup) and 30 min post workout on the elliptical.

But my current stats are:

5'10.5"
185
18% BF

Goals: 14% BF as a start