LMG critique please fellas

[WelshWarrior]

Aim = lean muscle
230lb 11%bf (recently posted pic in members pics area)

Here's a sample of my daily diet. I only vary meal 5 from day to day, so it is a pretty accurate picture of a typical day.

Meal 1
7:30am
460ml egg whites
1 cup oats
1 w/grain bagel
Low sugar jam
2 pieces fruit
Protein = 50g
Carbs = 140g

Meal 2
10am
Protein Shake w/ oats + skimmed milk
42g protein
60g carbs

Meal 3
12:30pm
1 1/2 tin tuna
5 tsp Olive or Flax oil
1 red pepper
54g protein
25g fats

Meal 4 (Preworkout)
3:30pm
220g chicken breast
100g w/wheat pasta
2 slices w/meal bread+ lean ham
1 banana
1 apple
63g protein
141g carbs

PWO shake (50g carbs from dex/50g from malto + 50g protein from whey concentrate)

Meal 5
8pm
250g steak
500g potatoes
Spinach
Natural yoghurt
70g protein
105g carbs
15g fat

Meal 6
10:30pm
250g cottage cheese
3 whole eggs
54g protein
24g fat

Daily nutrients: protein = 383g/Carbs = 546g/fats =64g

Look forward to pointers and constructive criticism....

[perfectbeast2001]

Aim = lean muscle
230lb 11%bf (recently posted pic in members pics area)

Here's a sample of my daily diet. I only vary meal 5 from day to day, so it is a pretty accurate picture of a typical day.

Meal 1
7:30am
460ml egg whites
1 cup oats
1 w/grain bagel
Low sugar jam
2 pieces fruit
Protein = 50g
Carbs = 140g Too many carbs/cals in this meal IMO, ditch the simple ones (jam and bagel)

Meal 2
10am
Protein Shake w/ oats + skimmed milk
42g protein
60g carbs would cook the oats and stir in the pro for slower digestion. Personally I would eat pro/fat here as you have in meal 3.

Meal 3
12:30pm
1 1/2 tin tuna
5 tsp Olive or Flax oil
1 red pepper
54g protein
25g fats I would have less fats in one meal and have some in meal 2 if making it pro/fat 15g in each

Meal 4 (Preworkout)
3:30pm
220g chicken breast
100g w/wheat pasta
2 slices w/meal bread+ lean ham
1 banana
1 apple
63g protein
141g carbs lots of carbs here too, ditch the bread and ham, should bring pro back to nearer 50 to tie in with other meals, drop the bread and maybe some of the pasta.

PWO shake (50g carbs from dex/50g from malto + 50g protein from whey concentrate)

Meal 5
8pm
250g steak
500g potatoes
Spinach
Natural yoghurt
70g protein
105g carbs
15g fat drop the yog, pointless and full of sugar.

Meal 6
10:30pm
250g cottage cheese
3 whole eggs
54g protein
24g fat

Daily nutrients: protein = 383g/Carbs = 546g/fats =64g

you have not totalled fat correctly, there is more fat in this diet than you have included. chicken contains fat for example. What are the total cals? How many cals do you need based on BMR?

Look forward to pointers and constructive criticism....

I will look back when you have listed cals and requirements. I am by no means a diet expert, I am just suggesting changes that I would make to avoid any sloppy fat gains.

[donniebrasco]

sorry off topic a bit, but how many egg whites are in 460ml, it seems like a lot.

[WelshWarrior]

sorry off topic a bit, but how many egg whites are in 460ml, it seems like a lot.

Around 13-15 large eggs.

PBeast - will do the sums and get back to you. As for fat comment - you are right, I normally only count fat in pro/fat meals.

I had to up the carbs as gains had halted.

[Columbus]

Agreed, I wouldnt do p/f meals bro unless it's prebed......nutrition is all about 24/7. P/C/F in every meal!

I like the diet, just halve the 1st meals carbs and add them later..maybe in a 7th meal......postworkout...