Please critique diet

[D9S0M]

wats up guys im 22 5'11 and 161lbs 18% BF...Im looking to loss as much body fat as i can by winter so i can go on a clean bulk....

4:00AM
45 mins on empty tank (65%-70%)

Meal 1(5:30AM)
7 1/4 cups egg beaters
1/2 cup of oats
anaimal pak
P(42)F(5)C(27)Cals=360

Meal 2(9:00AM)
6 oz Tuna
1 cup green beans
1/4 cup almonds
P(39)F(15)C(4)Cals=380

Meal 3(12:00PM)
8 oz Chicken
1 cup green beans
1 tbsp olive oil
P(46)F(15)C(4)Cal=360

Meal 4(3:00PM)
8 oz Chicken
1/2 cup green beans
1/2 cup brown rice
P(46)F(0)C(32)Cals=330

Meal 5(5:30PM)(Pre workout)
1 1/2 scoop protein
40 gram dex
bcaa
glut
P(32)F(0)C(40)Cals=300

6:00-7:00(workout)

Meal 6(7:00PM)
2 Scoop protein
80 gram dex
bcaa
glut
P(46)F(0)C(80)Cals=540

Meal 7(8:00PM)
8 oz Chicken
1/2 white rice
P(46)F(0)C(30)Cals=330

9:00PM(SLEEP)

P(297)F(35)C(213)Total cals 2600

Sups
5g of vit c
2500iu vit e
chromium picolinate
cee
bcaa
glut
animal paks

1 1/2 gallons of water per day...thanks guys critique away!

[dr.shred]

looks pretty good bro. Dex b4 workout though i've never heard of that. I would also considering using some flax oil in your plan and switch the white rice to brown.

[D9S0M]

yea i gotta get sum flax....but my fat intake is 35 per day isnt that kinda low?

[D9S0M]

and is the carbs and cals to high or they goood?

[D9S0M]

and about the dex i feel it give me that boost i need,plus bcaa and glut taste like ASS!! dex covers the taste...

[dr.shred]

your calories are 2355 13% fat 36% carbs 51% protein. IMO protein too high and fat way too low. I would not go over 1.5g pro per lb of bw. I would also try to get the fat intake in the 20% range.

[smokethedays]

no Dex before workout bro., plus u r depending on whey protein alot i see.
replace ur pre-workout meal with real food and carbs.

[Giantz11]

You can take Dex pre workout, howeber you might crash and go abit hypo but if you've been doing it and it's all good, then you can do it for sure. However since your having a meal of chicken and rice before that I'd nix the dex pre wo shake, you are having a nice low GI meal 2.5 hours before your workout, that's fine! Split the cals from that shake between your two meals after your workout and you'll be golden. And what Shred said you def need to up the fats, and lower Pro a little. Fish oils, flax, hemp oil, and you're all good my man.

[D9S0M]

so def cut the dex eh??? where else could i put sum flax...meal 2 and 3 already have fat and i need carbs in the morning and @ meal 4 so i dunno where esle i could put sum more fat any sug?

[D9S0M]

smokethedays i take the dex shake for a boost...is it really gonna hinder my progress?

[Giantz11]

Throw in like 6 Fish Oil caps at each Pro/Fat meal and you're set. Or half Tablespoon of Flax at each one, and so on....

[D9S0M]

so i would b getting like 20g of fat @ each of my pro/fat meals?

[Giantz11]

Yeah man, more or less and I think you'd be all good.

[Giantz11]

Bro are you sure you are 18% BF??? At 5' 11" 161, I think you'd be way less than that??

[D9S0M]

i only have 2 pro/fat meals,i think i def need 1 more...maybe throw in a shake/flax b4 bed so im around 60 gram of fat per day??

[D9S0M]

my caliper sayz 20mm i looked on the chart it said 18-20% BF

[D9S0M]

And in inches it clicks @ so close to 1/2

[Giantz11]

I onlt eat two pro/fat meals, as long as you're getting enough fats there's no issue. I'd say you need at the min 20% of you diet to be fat. So you need about 57g of fat. So make both pro/fat meals 30g and you're set.

[D9S0M]

isnt that kinda alot of fat for a meal?

[Giantz11]

Why? At the end of the day its you caloric deficit that will determine your weight loss not how much of what macro you ate at one meal.

[D9S0M]

does it look like im @ 18%????

[D9S0M]

tru tru...i posted pictures let me know wat BF u think i am...

[Giantz11]

Dude no way your 18%, I'd bet you were 14-15% maybe a touch lower. You're thikning you too fat!

[dr.shred]

18% looks about right.

[Giantz11]

18% looks about right.

You think so Shred, I was going to say he was a little leaner, Although I'm not the best judge of BF by pix.

[D9S0M]

lol nah im with shred i def look 18sih i got a good amount of fat gaints11

[Giantz11]

Well get the Protein and Fat ratios straightened out and you got your self a good diet!

[bor]

Doesn't look like 18% to me...

[D9S0M]

anyone else think i should drop down the protein???

[dr.shred]

bf is very hard to tell from those pics. Safe guess would be 16-18%. no lower or higher than that imo.

[dr.shred]

protein is def too high bro. 240g a day should be sufficient. just try to get most of that from food not shakes.

[dr.shred]

I just looked at the pics again and I would say 16%.

[Giantz11]

Yup drop the protein some and add some fats.

[tretch187]

protein is def too high bro. 240g a day should be sufficient. just try to get most of that from food not shakes.

What percentages you usually shoot for when cutting Shred??

Just curious really.

[D9S0M]

thanks guys!! yea ima drop the 8 oz of chicken for 6 oz in meal 3,4,and 7 that should bring me down to about 250 grams....wat u guys think?