critique Diet

[SP1]

Wuz up fellas I just wanted to know what everyone thoought of my diet.

6:30 1 cup oatmeal w/one tbsp flax oil. I also take bcaa's and 5g glutamine
I trainclient then I workout myself at 7:30
8:30. 46 grams pro/46 g dextrose
10:30, 6 egg whites, almonds
12:30-1:00 4-6oz of tuna, Lettuce tomatoes, 4-6oz of olives and mushrooms
2:30-3:00, tuna salad again and olives and tuna
5:30ro shake with tbsp of flax oil
7:30-8:00- 4-6oz lean pro/veggies
10:30-11:30 Pro shake with 5g glutamine.and tbsp of flax oil.

In between this I snack on almonds and pistachios. THis is an average day for me.I am trying to cut. I have cut before and I have lost too much muscle. I am at 170, 5"11 w/9-10%bf. I train 6 times a week and it is a mix of weights, plyometrics, bodyweight exercises and I also play basketball on saturdays. I have a 9-5 and i am also a trainer but I would like to get a bit thicker without adding on fat! what do you guys think; is my diet bad? I would appreciate some advice. Thank you!

[IBdmfkr]

Diet isn't good, but atleast do us a favor and list your macros per meal and totals for the day otherwise we can't critique.

[SP1]

I've never really calculated that. I know I need some help with that!

[IBdmfkr]

www.calorieking.com
Get to work, if you can't take the time to figure it out, how can you expect us to take the time to help you.

[SP1]

Oatmeal 1 cup-Total Fat, 2.3 g
Total Carbohydrates, 25.3 g
Protein, 6.1 g
Dietary Fiber, 4.0 g

Egg wites
Total Fat, 4.4 g
Total Carbohydrates, 0.3 g
Dietary Fiber, 0 g
Protein, 20.4 g

Almonds
Total Fat, 46.6 g Saturated Fat, 3.6 g, Total Carbohydrates, 18.2 g Dietary Fiber, 10.9 g,
Protein, 19.6 g,

Tuna
Total Fat, 0.7 g, 1%
Saturated Fat, 0.2 g, 1%
Total Carbohydrates, 0 g, 0%
Protein, 21.7 g,

Chicken
Total Fat, 1.5 g, 2%
Saturated Fat, 0.4 g, 2%
Total Carbohydrates, 0 g, 0%
Dietary Fiber, 0 g, 0%
Protein, 27.2 g,

Broccolli
Total Fat, 5 g, 8%
Total Carbohydrates, 34 g, 11%
Protein, 11,

Protein shakes 46+46 92g


Fat=59g
Carbs=123
Pro=217

Calories seem to be too low!!! The calculation comes out to around 1200!!!!!!!!!! Did I do that right!

[IBdmfkr]

Your calculations aren't right somewhere. I'll help break it down and give you approx numbers off the top of my head.

6:30 1 cup oatmeal w/one tbsp flax oil. I also take bcaa's and 5g glutamine
p/c/f - 5/45/15 = 350 calories
Where is your protein in this meal besides BCAA's?
Workout

8:30. 46 grams pro/46 g dextrose
p/c/f - 46/46/0 = 350 calories

10:30, 6 egg whites, almonds
p/c/f - 20/0/15 = 225 calories

12:30-1:00 4-6oz of tuna, Lettuce tomatoes, 4-6oz of olives and mushrooms
p/c/f - 30/5/0 = 150 calories
What is up with this meal? Eat something, quit starving yourself.

2:30-3:00, tuna salad again and olives and tuna
p/c/f - 30/5/0 = 150 calories
SAME

5:30ro shake with tbsp of flax oil
p/c/f - 50/0/10 = 300 calories
Another shake, why? You don't even have one meal that is solid and it's 5:30 in the afternoon.

7:30-8:00- 4-6oz lean pro/veggies
p/c/f - 30/5/0 = 150 calories
My wife eats better meals than this and she's 105lbs.

10:30-11:30 Pro shake with 5g glutamine.and tbsp of flax oil.
p/c/f - 50/0/10 = 300 calories
Another pointless meal (if you consider drinking a shake a meal).

Total Macros looks like:
Protein - 260 (mostly from shakes)
Carbs - 105 (what carbs?) Why are you affraid to eat carbs? I bet you feel like shit ont his diet.
Fat - 50 (you get all your fats from flax basically, none from meats and natural sources)
Total Calories approx - 1900.

I'd seriously do some research on proper dieting, this will get you nowhere quick and more than likely put you worse off than when you started.

Also here's how you calculate Prot/carbs/fat.
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories

[SP1]

Can you point me in the right direction as too what I should be eating or a post that is good to follow! I appreciate it!