need some help with diet

[LA TO GA]

ok guys/girls im 22 years old and i have a baby on the way my wife and i both work in a gym and the funny thing is i workout and do all the good stuff i need to do but some how my diet got really twisted need some help because i went from 190 to 230 im still cut but i have a crazy gut can't put my finger on why it is here is how im eating

meal 1 9am

4 egg whites 1/2 oats

snack 11am

nutz or turkey jerky

workout

meal 2 1pm

lean meat tuna or check brest with veggys

snack 2.30pm

protein shake

meal 3 5pm

lean meat carb+veggy

snake 9pm

cottage cheese with fruit

i can't figure out why ive put on so much weight and its driving me nuts
i also do 30 mins of cardio Monday Wednesday Saturday

let me know what you guys think thanks for looking

[audis4]

ok guys/girls im 22 years old and i have a baby on the way my wife and i both work in a gym and the funny thing is i workout and do all the good stuff i need to do but some how my diet got really twisted need some help because i went from 190 to 230 im still cut but i have a crazy gut can't put my finger on why it is here is how im eating

meal 1 9am

4 egg whites 1/2 oats

snack 11am

nutz or turkey jerky

workout

meal 2 1pm

lean meat tuna or check brest with veggys

snack 2.30pm

protein shake

meal 3 5pm

lean meat carb+veggy

snake 9pm

cottage cheese with fruit

i can't figure out why ive put on so much weight and its driving me nuts
i also do 30 mins of cardio Monday Wednesday Saturday

let me know what you guys think thanks for looking

We need macros to critique (for every meal and final for the day)

[JohnboyF]

ok guys/girls im 22 years old and i have a baby on the way my wife and i both work in a gym and the funny thing is i workout and do all the good stuff i need to do but some how my diet got really twisted need some help because i went from 190 to 230 im still cut but i have a crazy gut can't put my finger on why it is here is how im eating

meal 1 9am

4 egg whites 1/2 oats

snack 11am

nutz or turkey jerky

workout

meal 2 1pm

lean meat tuna or check brest with veggys

snack 2.30pm

protein shake

meal 3 5pm

lean meat carb+veggy

snake 9pm

cottage cheese with fruit

i can't figure out why ive put on so much weight and its driving me nuts
i also do 30 mins of cardio Monday Wednesday Saturday

let me know what you guys think thanks for looking

Macros will be needed but i can try to do my best without and point out some areas of improvments...

1) I think you need to bump your cardio up to 5 days AM preferbly if you would like to drop weight.

2) Breakfast is to small for someone of your size 4 eggs with yolk is not a good soure. I personally would do 8-10 for your size. With 1 or 2 yolks.

3) Nuts is not a bad meal however you may want to add protein in to that meal to make it a decent pro/fat meal... I would ditch the turkey jerky too much sodium and fat.
* Tuna/almonds or Chicken and Flax etc...

4) i would ditch the fruit b4 bed. The sugar in the cottage cheese will cause a spike insulin plus your adding (sugar from the fruit) before bed. I would do Cottage chees and an EFA (Flax, o meg a, fish oils etc)

5) it seems to me you may not be eating enough... possibly again without macros hard to critque. BUT your mid meals running 2-5pm are good!

[LA TO GA]

aight ill post tomorrow night what my macros are after the whole day

Btw i intake flax ***** 3-6-9 and hmb with lipo-6 3500mg of l arginina and i intake a good amount of l glut with my shakes but ill get all the mgs tomorrow night

[Johny-too-small]

How often do you drink booze?

[LA TO GA]

for about 8mo now ive stoped because of my baby on the way i made a promise to my wife that if she could not smoke i would not smoke if she could not drink i would not drink i think alot of it also has to do with ive stop smoking cigs ive heard if u go from smoking to not smoking u can gain weight

[JohnboyF]

bump for macros.. but you should get the jist of it la... more food personally bumped cardio. and some changes which i have suggested

[LA TO GA]

aight so heres what i got for today this is how i eat almost everyday

meal 1 9am after workout

6 egg whites
1/2 cup oatmeal

50 cal
30g protine

11 pm

protine shake
25carbs 50protine 1450 mg of l-glutinamine

snack 1

1oz almonds 1oz turky jerky
50 cal 10g protine

meal 2 3pm

can of tuna with veggys

60 cals 25g protine

snack- missed today

meal 3 6pm

2 chicken brest with veggys

60g protine 55cal 10 carbs

meal 4 9pm

cottage cheesee and ill do almonds 1oz

20g protine 15 cal 10 carbs

add in lipo-6 weight loss pill 9000mg l-arginine 23000mg amino acid 2000mg flax *****- 3-6-9 500mg potassium 30mg zinc with BCAA befor workout i drink nothing but water and grape juice

my workout is 45 min with 30-40 min cardio im going to bump cardio to 5 days aweek and see how it goes this is what i have so let me know what you think should be done i thank everyone for the help