Diet advice - what i ate the last two days.

[installer]

I want to lose a few pounds before i start cutting up.. please take a look at what i did for yesterday and today and please respond with any advice.
im 5'10, 210, about 24%bf and looking to get it done right ... thanks in advance for anyone who can help .....if i need it....

Day 1

Breakfast-
6 egg whites, 1 yolk, 1/2cup oats with sugar free jelly

snack-
apple
lunch-
8oz of chicken with 1/2 cup brown rice
snack-
piece of whole wheat toast with sugar free jelly, 1/2 cup oats
dinner-
3 eggs, 1 yolk sandwiched with whole wheat bread and jelly

i felt hungry most of the day but i got through it... i didnt think that i had enough cals. so today i upped them a little bit..

breakfast-
1/2 cup oats
snack-
egg salad sandwich
lunch-
8oz chicken with 1/2 cup brown rice
snack-
1/2 tuna sandwich on wheat bread
dinner-
5 eggs, 2yolks scramble with some turkey breast meat, 2 turkey dogs

so thats about it any help or maybe this is ok .... I personally think this is way better than i used to eating so that much i happy with but i would like to know if there is something that is WAY wrong or that could have some inprovements ..

[AandF6969]

I want to lose a few pounds before i start cutting up.. please take a look at what i did for yesterday and today and please respond with any advice.
im 5'10, 210, about 24%bf and looking to get it done right ... thanks in advance for anyone who can help .....if i need it....

Day 1

Breakfast-
6 egg whites, 1 yolk, 1/2cup oats with sugar free jelly

COULD DO A COUPLE MORE WHITES HERE...

snack-
apple

GET SOME PROTEIN HERE... MAYBE A CAN OF TUNA AND AN APPLE OR CAN OF TUNA AND PEANUTS

lunch-
8oz of chicken with 1/2 cup brown rice

GOOD... ADD SOME GREEN BEANS OR SALAD

snack-
piece of whole wheat toast with sugar free jelly, 1/2 cup oats

NEED PROTEIN... SHAKE, CHICKEN, BEEF, TUNA, TILAPIA, SALMON, ETC.

dinner-
3 eggs, 1 yolk sandwiched with whole wheat bread and jelly

NOT ENOUGH PROTEIN

i felt hungry most of the day but i got through it... i didnt think that i had enough cals. so today i upped them a little bit..

breakfast-
1/2 cup oats

NEED PROTEIN

snack-
egg salad sandwich

NOT ENOUGH PROTEIN

lunch-
8oz chicken with 1/2 cup brown rice
snack-
1/2 tuna sandwich on wheat bread
dinner-
5 eggs, 2yolks scramble with some turkey breast meat, 2 turkey dogs

so thats about it any help or maybe this is ok .... I personally think this is way better than i used to eating so that much i happy with but i would like to know if there is something that is WAY wrong or that could have some inprovements ..

SUGGESTIONS IN CAPS

Are you doing cardio or working out or both? It would be good to see what time of day you're eating these meals. Three meals (like this) per day is not nearly enough, you've cut calories so drastically that you're slowing your metabolism down and actually doing more harm than good. When you're not taking in nearly your maintenance calories, your body will slow down your metabolism to compensate and it will become very hard to lose fat. Your body is smart, it's not going to let fat go as fast if there aren't enough calories coming in, it doesn't want you to starve to death if there is a famine.

In addition to overall calories, it's better to eat small meals 5-6 times throughout the day than 3 big meals because you can keep a constant supply of protein to your muscles and your metabolism runs much higher because insulin spikes are not as hard.

Check out this thread, I think it'll help you a lot. You should also look into postworkout shakes, you're missing out on the most anabolic time of day.

http://forums.steroid.com/showthread.php?t=75729

Look around online for calorie calculators, to see how much you need to maintain your current bodyweight. You subtract 500 from that number, and that is what you should be eating to maintain a steady, safe, fat-only weight loss of up to 2 lbs per week. I think there is a link to a calorie calculator on this thread

http://forums.steroid.com/showthread.php?t=167282