What's wrong with this diet for a 195 pounder?

[rizzo72]

I'm trying to configure my diet for workout days (3) and non-workout days (3) and one cheat day. I am definitely separating carbs from fat, but not sure about my macros. Let me know where I am going wrong or where I can improve. I'm not sure if I am getting enough calories on my non-workout days.

Stats: Age 24, 5'8", 195lbs, 34" Waist
Goals: Maintain body weight but lean out a bit and add strength (Current bench is 315, I want to hit 350 by July 4)

Cals/Fat/Carb/Protein

Workout Days:
6am - 1 Cup Oats
2 Scoop Protein Shake
518/6/69/53
6:30am - Lift
8am - 2 Scoop Protein Shake w/ Dextrose
572/4/85/44
9:30am - Chicken
1 Cup White Rice
442/5/48/49
12:30pm - 1.5 Can of Tuna
1.5 Tbs Mayo
388/18/1/53
3:30pm - 1.5 Can of Tuna
1.5 Tbs Mayo
388/18/1/53
6:30pm - Chicken
1 Tbs Olive Oil
356/19/3/45
9:30pm - 2 Scoop Protein Shake
2 Tbs Peanut Butter
442/20/16/52

TOTAL: 3108/91/222/349


Non-Workout Days
6:30am - Four Mile Jog
7:15am - 2 Scoop Protein Shake
1Cup Oats
518/6/69/53
9:30am - 1.5 Can of Tuna
1.5 Tbs Mayo
388/18/1/53
12pm - Chicken
1 Cup White Rice
442/5/48/49
3pm - 1.5 Can of Tuna
1.5 Tbs Mayo
388/18/1/53
6pm - Chicken
1 Tbs Olive Oil
356/19/3/45
8:30pm - 2 Turkey Burgers
1 Tbs Olive Oil
379/20/2/48
10:30pm - 2 Scoop Protein Shake
2 Tbs Peanut Butter
442/20/16/52

TOTAL: 2796/93/139/353

[FallenWyvern]

I would sub cottage cheese instead of protein shake for your last meal.

[rizzo72]

I would sub cottage cheese instead of protein shake for your last meal.

I was thinking the same, only I am on a limited budget and was thinking of going for casein powder instead of cottage cheese since the latter isn't very cost productive per gram of protein. You will also notice that most of my food sources are rather inexpensive.

[FallenWyvern]

Nice diet. I never thought of cottage cheese as being not cost effective. Most people on the diet boards are anti shakes except for PWO.

[jackjackson]

More food, cut the shakes.

[SayIWont21]

I'm trying to configure my diet for workout days (3) and non-workout days (3) and one cheat day. I am definitely separating carbs from fat, but not sure about my macros. Let me know where I am going wrong or where I can improve. I'm not sure if I am getting enough calories on my non-workout days.

Stats: Age 24, 5'8", 195lbs, 34" Waist
Goals: Maintain body weight but lean out a bit and add strength (Current bench is 315, I want to hit 350 by July 4)

Cals/Fat/Carb/Protein

Workout Days:
6am - 1 Cup Oats
2 Scoop Protein Shake
518/6/69/53
6:30am - Lift
8am - 2 Scoop Protein Shake w/ Dextrose
572/4/85/44
9:30am - Chicken
1 Cup White Rice
442/5/48/49
12:30pm - 1.5 Can of Tuna
1.5 Tbs Mayo
388/18/1/53
3:30pm - 1.5 Can of Tuna
1.5 Tbs Mayo
388/18/1/53
6:30pm - Chicken
1 Tbs Olive Oil
356/19/3/45
9:30pm - 2 Scoop Protein Shake
2 Tbs Peanut Butter
442/20/16/52

TOTAL: 3108/91/222/349


Non-Workout Days
6:30am - Four Mile Jog
7:15am - 2 Scoop Protein Shake
1Cup Oats
518/6/69/53
9:30am - 1.5 Can of Tuna
1.5 Tbs Mayo
388/18/1/53
12pm - Chicken
1 Cup White Rice
442/5/48/49
3pm - 1.5 Can of Tuna
1.5 Tbs Mayo
388/18/1/53
6pm - Chicken
1 Tbs Olive Oil
356/19/3/45
8:30pm - 2 Turkey Burgers
1 Tbs Olive Oil
379/20/2/48
10:30pm - 2 Scoop Protein Shake
2 Tbs Peanut Butter
442/20/16/52

TOTAL: 2796/93/139/353

Im about 205lbs dry weight would be about 195 also 5'10, would this be a good diet for me to cut serious weight, cause i need to lose about a good 20lbs or so so i can achieve my ripped body i want..

[novastepp]

I was thinking the same, only I am on a limited budget and was thinking of going for casein powder instead of cottage cheese since the latter isn't very cost productive per gram of protein. You will also notice that most of my food sources are rather inexpensive.

i'd say that is a decent diet. again, i would not use whey before bed. but it looks ok. i'd say put it to use and see how it works. if you aren't satisfied after 3 weeks or so, bump it up and let us know what's going on.