critique diet please

[ScooterBoy]

I'm going to start this diet on Saturday. Going on vacation to Hawaii in a couple of weeks and want to cut off as much fat as I can before I leave. I’m down to 212 now. Was at just about 240 when I posted my last diet(about 8 weeks ago). Can actually see some abs now. Progress was at a hault with my old diet. Looks good to me but I just want to see what you guys think. Lowered cals to lose some more in the little time I have before I leave.

Doing 45 minutes of low intensity cardio at 7am, 7 days a week
training days(4days a week)
8:00) 10 egg whites
1tblspn flax 40/14/0
11:00) 6oz chicken breast
1tblspn olive oil
1/2 cup of spinach 51/18/3
2:30) can of tuna
1tblspn flax 37/16/0
5:00-6:30) Workout
PWO) 2scp whey 2scp dextrose 44/4/75
PPWO>1hr after PWO) 6oz chicken breast
½ cup brown rice or ¼ cup steel cut oats 51/5/26
B4bed) 6oz chicken breast
1tblspn flax oil 48/18/0
Total> 271/75/104 2175cals

Non training days(first 3meals same as training)
5:00) can of tuna
1/4 cup steel cut oats 37/3/26
8:00) 6oz chicken breast
14 Udos caps 48/18/0
B4bed) 6oz chicken breast
1tblspn flax oil 48/18/0
Total>261/87/29 1943cals

[CutMeUp]

Looks good!!!! You could use some more protein though on both days, but especially workout days. 212lbs x 1.5g protein. But even if you choose not to up the protein, looks good and have fun on your trip!

[ScooterBoy]

Looks good!!!! You could use some more protein though on both days, but especially workout days. 212lbs x 1.5g protein. But even if you choose not to up the protein, looks good and have fun on your trip!

I'm going to see how keeping my protein about equal to my body weight goes until my vacation and then when I'm back I'll up it up. I'm going to be gone for 9 days so I'm not sure what to do there for a diet when there. I just will make sure I don't go over board on food i guess. 9 days is a long time to be off a diet though.

[LeanMeOut]

CAPS...

I'm going to start this diet on Saturday. Going on vacation to Hawaii in a couple of weeks and want to cut off as much fat as I can before I leave. I’m down to 212 now. Was at just about 240 when I posted my last diet(about 8 weeks ago). Can actually see some abs now. Progress was at a hault with my old diet. Looks good to me but I just want to see what you guys think. Lowered cals to lose some more in the little time I have before I leave.

Doing 45 minutes of low intensity cardio at 7am, 7 days a week
training days(4days a week)
8:00) 8 egg whites
1tblspn flax 32/14/0

GOOD.... MIGHT WANT A BIT MORE PROTEIN

11:00) 4oz chicken breast
1tblspn olive oil 36/16/0

GOOD....SAME THING. ADD SOME GREEN VEGGIES HERE TOO

2:30) can of tuna
1tblspn flax 37/16/0

GOOD

5:00-6:30) Workout

PWO) 2scp whey 2scp dextrose 44/4/75

GOOD

PPWO>30mins after PWO) 4oz chicken breast

½ cup brown rice or ¼ cup steel cut oats 35/3/26

WAIT 45 MINUTES TO 1 1/2 HOURS...... GOOD MEAL THOUGH

B4bed) 4oz chicken breast
1tblspn flax oil 36/16/0

GOOD...

Total> 220/69/101 1905cals

Non training days(first 3meals same as training)
5:00) can of tuna
14 fish caps 37/16/0
8:00) 4oz chicken breast
14 Udos caps 36/16/0
B4bed) 4oz chicken breast
1tblspn flax oil 36/16/0
Total>214/94/0 1702cals

You still need some carbs on non training days, just don't have PWO shake. Replace it with pro fat. Also, your kcals are way too low. You should start a bit higher or you are talking major muscle loss.

<<LMO>>

[CutMeUp]

Na, you will be fine. 9 days in the long run isnt that big of a deal assuming you get back to your diet when you return

[LeanMeOut]

I just re-read your post and I hope when you get back your going to up your kcals. That is way too low for your size. But for 9 days see what happens... it might help you cut off that extra fat you are talkin about.


<<LMO>>

[ScooterBoy]

added some spinach,upped the protein some, add a carb meal in non training days. Me and my brother usually wrestle around on nontraining days after i get off work so I think the carbs are needed. Thanks for all the help guys.
I want to say thanks to beernutz for helping me out with my first diet. I lost just about 30 pounds and got stronger in the process, gained 40 pounds on my deadlift

[Cry0smate]

Why not consider Swolecats 7 days to ultimate leanness the last week before you go? Sounds like you have already made a ton of progress.

http://www.t-nation.com/findArticle....icle=266seven2

[ScooterBoy]

awesome, I totally forgot about that program. Thanks I'll give that a go on the last week. I'll post some progress pics up before I leave.