Review my diet please

[beatango2008]

Okay let me tell you a little bit about myself first and my goals.
I want to gain some lean bodymass while dropping some bodyfat.
my stats are as follows
age:20
hight:5'9''
weight:190lbs
bodyfat:15.35
arms:16'' .41
legs:22"
cavles:15'' 1/2
Chest:40" 1/2

okay so here is the diet I am getting most of my protine from whole meals because I find that shakes don't do that much for me.

by the way everything in grams, is in protein grams.


Meal 1: 40 grams egg whites, 100 grams carbs from oatmeal
10 grams flax oil

Meal 2: 40 grams of tuna. 5 grams of flax

Meal 3: 40 grams of chicken breast. 50 grams of carbs from brown rice.

Meal 4: 40 grams of steak. 10 grams of flax oil.

Meal 5: 40 grams of tuna.

Meal 6: 40 grams of steak. 50 grams of carbs from brown rice.
5 grams of flax oil

Meal 7: 25 grams of chicken breast. 20 grams of whey protein.

Totals: 285 grams pro, 200 grams carbs, 30 grams fat.

Let me know what you think. and here is a picture of me from about 2 weeks ago. It's not the best picture as I was not flexing or posing but it gives you an idea and its the most recent I have.

[C_Bino]

Well the macros are wrong for sure. You are getting MORE fat than what you take in in terms of EFA's. There is gonna be fat in your meats. But that being said I mean you certainly have the right idea about good and bad foods. Now you just needs to see if your timings are right and combinations right. I mean I dont know when your workout is in relations to those meals so its a bit harder but I certainly wouldnt be having additional fats with my steaks. There is no reason to have added fats with red meats and if then you have tuna by itself. I would put fats with that meal if at all. I only maybe add some fats first or last meals of the day but thats just me.

Also if you are going low carb I would not have 50% of my carbs in the first meal.

Put in where you workout and I can help you more.

[beatango2008]

Thanks for your input,
on the weekends I workout about an hour after Meal 2.
30 mintues after I eat my tuna I have a serving of 50grams of oats for preworkout.

During the week I work nights so I go to the gym in the morning which is around Meal 5.
for post workout I have 3 rice cakes 40grams of whey and 1 teaspoon of sugar.

What should I adjust here?
and what should I lower my fat intake to? if I only take it when i eat my tuna.

[llrockyll]

simply bro i would make ur 2 last meals pro/fat meals

[llrockyll]

actually ill get into this a lil more. evenly space out ur carbs between 3 or 4 meals make sure ur lifting falls in between them. remeber 40g of tuna and 40g of steak will not have the same amount of protein. try and space ur protien out evenly too. i like having carb/pro meals and fat pro/meals so imo steak and flax is a good pair.

[beatango2008]

The protein is 40 grams in each meal.
what do you mean space it out more evenly?

in other words looking at this diet that I have now
what would you change to improve it?

[M302_Imola]

You need some greens in your diet, broccoli, spinach, etc. especially if you are not taking a multi-vitamin. Good luck bro

[beatango2008]

I do eat greens but I don't count them in towards my cal intake
and I also take a multi vitamin