Tell me what is wrong with this diet, if anything?

[Shihonage311]

Stats: 5'5 175-180lbs 11-12% b/f

I'd like to get down to about 7 or 8 percent b/f. Currently on test/fina cycle, one week in. How does my diet look?

Meal1: 6 egg whites 102 calories 21 grams of protein
Meal2: 1 can tunafish 180 calories 39g protein, 1.5g fatrasberry walnut vinaigrette(what I mix with the tuna) 80 cals 6g fat 7g carb,2 slices wheat bread 24g carb 130 calories. 3/4 cup brown rice 150 calories 1g fat 3g protein 32g carbs
*Workout* Post workout shake 46g protein 210calories
Meal3: (one hour after post workout shake) 6oz ground beef 28g fat, 46g protein, 454 calories
3/4 cup brown rice 150 calories 1g fat 3g protein,32g carb
Meal4: 1 chicken breast 210 calories 37g protein 7g fat, 3/4 cup rice 150 calories 3g protein 1g fat 32g carbs
Meal5: 1 can tuna 180 calories 39g protein 1.5g fat, respberry walnut vinaigrette 2tbsp 80 cals 6g fat 7g carbs
Meal6: 1 chicken breast 210 calories, 37g protein 7g fat,3/4 cup rice 150 calories 1g fat 3g protein 32g carbs
Shake before bed: 210 calories 46g protein

Breakdown:
Protein:320g,Carbs:159,Fat:52g,Calories: 2496

[daman1]

when do you do cardio??

[Shihonage311]

when do you do cardio??

Sorry, forgot to add that. I do it in the AM, before breakfast. 3 days a week.

Trying to lean out while keeping what I have.

[daman1]

Responding in CAPS. This is just a rough critque. Basically try to get pro/fat meals in the first part of the day and save most of your carbs for p.p.w., p.w., and your meal after your p.w. nutition. Others can add more as they see fit.

Stats: 5'5 175-180lbs 11-12% b/f

I'd like to get down to about 7 or 8 percent b/f. Currently on test/fina cycle, one week in. How does my diet look?

FOR P.W. FOR CARDIO- A QUICK DIGESTING PROTEIN/FAT MEAL


Meal1: 6 egg whites 102 calories 21 grams of protein

YOU NEED SOME FORM OF SLOW BURNING CARB HERE.

Meal2: 1 can tunafish 180 calories 39g protein, 1.5g fatrasberry walnut vinaigrette(what I mix with the tuna) 80 cals 6g fat 7g carb,2 slices wheat bread 24g carb 130 calories. 3/4 cup brown rice 150 calories 1g fat 3g protein 32g carbs
*Workout* Post workout shake 46g protein 210calories

SCRAP THE BREAD. USE MORE OF A PROTEIN/FAT MEAL HERE. I RECOMMEND TUNA AND FLAX.


Meal3: (one hour after post workout shake) 6oz ground beef 28g fat, 46g protein, 454 calories
3/4 cup brown rice 150 calories 1g fat 3g protein,32g carb

SCRAP THE RICE ANS USE A PROTEIN/FAT MEAL.

Meal4: 1 chicken breast 210 calories 37g protein 7g fat, 3/4 cup rice 150 calories 3g protein 1g fat 32g carbs

SCRAP RICE HERE. SHOOT FOR AROUND 50 G'S PROTEIN HERE.

Meal5: 1 can tuna 180 calories 39g protein 1.5g fat, respberry walnut vinaigrette 2tbsp 80 cals 6g fat 7g carbs

SCARP MEAL HERE.

Meal6: 1 chicken breast 210 calories, 37g protein 7g fat,3/4 cup rice 150 calories 1g fat 3g protein 32g carbs

CUT RICE DOWN TO 1/2 OR 1/3 CUP.

Shake before bed: 210 calories 46g protein

FOR SHAKE BEFORE BED USE A SLOW DIGESTING PROTEIN SUCH AS CASEIN.

Breakdown:
Protein:320g,Carbs:159,Fat:52g,Calories: 2496

[Shihonage311]

Responding in CAPS. This is just a rough critque. Basically try to get pro/fat meals in the first part of the day and save most of your carbs for p.p.w., p.w., and your meal after your p.w. nutition. Others can add more as they see fit.

P.W. means post workout or pre workout and what does p.p.w mean? I have another idea for a diet with your suggestions, let me write it up real fast.

I am not sure if I am truly following here but did you imply to have a shake before my cardio session?

Thanks

Edit: Should I drop the raspberry dressing to and mix the tuna with flax?

[daman1]

P.W. means post workout or pre workout and what does p.p.w mean? I have another idea for a diet with your suggestions, let me write it up real fast.

I am not sure if I am truly following here but did you imply to have a shake before my cardio session?

Thanks

p.w.- post workout

p.p.w.- pre-post workout

and no i didnt imply to have one before.

[Shihonage311]

Meal1: 6 egg whites 102 calories 21 grams of protein, Oatmeal(Don't know the cals,carbs etc but when I go shopping I will find it)
Meal2: 1 can tunafish 180 calories 39g protein, 1.5g fat,Flaxseed oil,1 or 2tbsp?(find out nutrition info later) 3/4 cup brown rice 150 calories 1g fat 3g protein 32g carbs
*Workout* Post workout shake 46g protein 210calories
Meal3: (one hour after post workout shake) 6oz ground beef 28g fat, 46g protein, 454 calories
What would be a good fat to add to this? Milk?
Meal4: 1 1/2 chicken breast 210 calories 37g protein,1/2cup cottage cheese 13g protein 1.5g fat,5g carbs
Meal5: 1 chicken breast 210 calories, 37g protein 7g fat,1/2 cup rice 20g carbs, 90 calories
Meal6: 1 cup cottage cheese 26g protein 160 calories,3g fat,5g carbs

Protein: 268g, Not really sure on the calories and fat and carbs because I don't know what the flaxseed oil and the oatmeal contains, what do you think?

[daman1]

Only a few minor things to tweek. Otherwise your diet looks good to go bro. Hope I helped you a bit.

Meal1: 6 egg whites 102 calories 21 grams of protein, Oatmeal(Don't know the cals,carbs etc but when I go shopping I will find it)

1 CUP OF OATS IS AMPLE.

Meal2: 1 can tunafish 180 calories 39g protein, 1.5g fat,Flaxseed oil,1 or 2tbsp?(find out nutrition info later) 3/4 cup brown rice 150 calories 1g fat 3g protein 32g carbs

USE QUICK DIGESTING CARBS FOR YOUR PRE-WORKOUT MEAL. ALSO, DONT TAKE FLAX BEFORE YOUR WORKOUT. I WOULD DO A PROTEIN/FAT MEAL FOR MEAL 2, THEN A PROTEIN/CARB PRE-WORKOUT MEAL. SPACE MEAL 2 AND YOUR PRE-WORKOUT MEAL ABOUT AN HOUR AND A HALF APART.

*Workout* Post workout shake 46g protein 210calories

FOR POST-WORKOUT FOR CARDIO- USE PROTEIN/FAT COMBO.
FOR POST-WROKOUT FOR WEIGHT TRAINING- USE PROTEIN/CARB COMBO.

Meal3: (one hour after post workout shake) 6oz ground beef 28g fat, 46g protein, 454 calories
What would be a good fat to add to this? Milk?

FAT CONTENT LOOKS GOOD HERE. DONT WORRY ABOUT ADDING ANYTHING ELSE IN.

Meal4: 1 1/2 chicken breast 210 calories 37g protein,1/2cup cottage cheese 13g protein 1.5g fat,5g carbs

LOOKS GOOD.

Meal5: 1 chicken breast 210 calories, 37g protein 7g fat,1/2 cup rice 20g carbs, 90 calories

LOOKS GOOD.

Meal6: 1 cup cottage cheese 26g protein 160 calories,3g fat,5g carbs

THROW IN SOME CARBS HERE. SOMETHING SLOW DIGESTING.

Protein: 268g, Not really sure on the calories and fat and carbs because I don't know what the flaxseed oil and the oatmeal contains, what do you think?

[Shihonage311]

Meal1: 6 egg whites 102 calories 21 grams of protein, one cup of oats(One cup cooked right? not cook one cup of uncooked oats, that would be alot) 1tblsp flaxseed oil Edit: taking out the flaxseed oil here, forgot its not good to mix carbs and fats.
Meal2: 6oz ground beef 28g fat, 46g protein, 454 calories on a roll?(Would that be a good quick digesting carb?)
*Workout* Post workout shake 46g protein 210calories
Meal3: (one hour after post workout shake) 1 can tunafish 180 calories 39g protein,3/4 cup of rice 150 calories 32g carbs
Meal4: 1 chicken breast 210 calories 37g protein,1/2cup cottage cheese 13g protein 1.5g fat,5g carbs,some sort of veggie
Meal5: 1 chicken breast 210 calories, 37g protein 7g fat,1/2 cup rice 20g carbs, 90 calories,some sort of veggie
Meal6: 1 cup cottage cheese 26g protein 160 calories,3g fat,5g carbs,1/2 cup rice 20g carbs, 90 calories