diet help plz...

[lewhite1973]

Hi new member trying to get my diet right,need a little direction.
FRom what ive been able to read, heres what ive come up with.
ht5 9
wgt230
age34
bf%30? pro carb fat cal
meal1 1|2 cup aotmeal 12.11 50.71 4.77 290.64
6 egg whites 20.75 2.03 0 98.61
1 multi vitamin


meal2 1 cup almonds 30.48 26.62 72.91 823.86
1 can tuna 13 0 .5 150


meal3
1 8oz chicken breast 44.71 .693 6.35 250.57
1cup aspharagus 3.06 6.08 0.268 20.82


meal4 8oz extra lean sirlion 30.98 0 19.92 312.26
1|2 cup uncooked brown rice 4.99 44.43 1.74 214

meal5
2 tbsp pb 8.079 6.17 16.33 189.76




I do cardio first thing in the morning, 30 minutes treadmill.
cant workout right now, just had surgery on hand..


total cal for day =2270.52


any advice would be great...

[bpm1]

include all the macros (prots/fats/carbs/cals) it makes it alot easier to evaluate, GL you are headed in the right direction. there are some diet gurus here that will help you alot. also make sure you have a PWO shake in there for after your workout something like 40 grms prot and 75 grms carbs , take it easy bro if it doesnt get hit in the next couple days bump it so it can be seen.

[audis4]

we have no clue what your eating. like BPM1 said, post macros for each meal and final for the day.

also, I don't agree with BPM1 on the 40g's protein and 75g's carbs....too much IMO. Make your macros for each meal evenly spread.

If you don't know your bf%, post a pic. I would up the cardio in the am to 1 hour and when you start resistance training again, do PWO cardio for 45min.

[lewhite1973]

thx bro ill post macros,
i posted a pic in the members pics
thx bro

[BigTurk]

Don't have a whey protein as your last meal (Casein would be better). Also, don't have complex carbs on your 4th meal. I am assuming its around 5 or 6pm, you don't need that at night.

[audis4]

^^don't agree with bigturk about carbs @ 4pm

I do think he should switch to salmon/steak w/ green veggies.

[bpm1]

we have no clue what your eating. like BPM1 said, post macros for each meal and final for the day.

also, I don't agree with BPM1 on the 40g's protein and 75g's carbs....too much IMO. Make your macros for each meal evenly spread.

If you don't know your bf%, post a pic. I would up the cardio in the am to 1 hour and when you start resistance training again, do PWO cardio for 45min.

what would you suggest for pwo nutrition?

[audis4]

^^1:1 of protein and carbs

[lewhite1973]

should i just switch the rice and aspharogus meal 3 and 4