critique my diet

[total carnage]

Here is a sample day of what i will be eating for the next 12 weeks

I currently weigh 194
I have 18.4% bodyfat
I am about 5'-4
And i am 19 years old

Monday
MEAL ONE: 1/2 cup oat meal
5 egg whites, 1 whole egg
one apple
teaspoon of fish oil

MEAL TWO: one chicken breast
1/2 cup brown rice

MEAL THREE: two tuna fish sandwhiches on wheat bread

MEAL FOUR: One chicken breast
1/2 cup brown rice
teaspoon of olive oil

MEAL FIVE: One medium sweet potato
large fish
cup of broccoli

MEAL SIX: three egg whites
Protien shake


I am trying to get extremly ripped for my very first contest, give it to me straight!!

[FireGuy]

If your bf% is in the 18's your are going to have a tough time getting extremely ripped in 12 weeks. That is enough time to get into contest shape, especially for a teen class. Your diet will change over the next 12 weeks dependent upon your look. Also, you cant have someone accurately assess your diet for a show unless you include your cardio amounts, they go hand in hand.