Pre-contest diet - Please critique - URGENT!!

[JAY_WD]

5:30am - Multivitamin, BCAA's

5:45 - 6:30 - Cardio

6:45am - 50g Oats, 40g Protein Shake, 4g Flax Oil

9:30am - Cup steamed broccoli, Grilled Chicken ( approx 40g Protein) 4g Flax

12:30pm - Cup steamed broccoli, Grilled Chicken ( approx 40g Protein) 4g Flax

14:15pm - 40g Protein Shake

16:00pm - Tin of Tuna (38g Protein), 1 Banana, 4g Flax

17:30pm - 19:15 - Weights/Cardio

19:30pm - Post workout shake - 40g Protein, 80g Glucose

20:45pm - Cup steamed broccoli, Grilled Chicken ( approx 40g Protein) 4g Flax

22:15pm - 40g Protein Shake, 4g Flax

What you guys think?

Please critique as much as you like.

[T3/T4 GSR]

Can you break the macros down better and give some stats?

[novastepp]

go to the comp forum. more equipped to help you there. plus guys who routinely compete will assist.

[JAY_WD]

5:30am - Multivitamin, BCAA's

5:45 - 6:30 - Cardio

6:45am - 50g Oats, 40g Protein Shake, 4g Flax Oil

9:30am - Cup steamed broccoli, Grilled Chicken ( approx 40g Protein) 4g Flax

12:30pm - Cup steamed broccoli, Grilled Chicken ( approx 40g Protein) 4g Flax

14:15pm - 40g Protein Shake

16:00pm - Tin of Tuna (38g Protein), 1 Banana, 4g Flax

17:30pm - 19:15 - Weights/Cardio

19:30pm - Post workout shake - 40g Protein, 80g Glucose

20:45pm - Cup steamed broccoli, Grilled Chicken ( approx 40g Protein) 4g Flax

22:15pm - 40g Protein Shake, 4g Flax

What you guys think?

Please critique as much as you like.

Works out to approximately:

320g Protein, 150g Carbs (Not including the broccoli, not sure if i need to include this as part of carb intake) and 70g Fats (including flax)

Iam 6ft 1in, 23 years old and weigh 208 with 12.5% body fat.

[novastepp]

broccoli should be included in your daily carbohydrate allowance. even fiber supps add about 3kcals per gram.

[JAY_WD]

broccoli should be included in your daily carbohydrate allowance. even fiber supps add about 3kcals per gram.

Why is this?

I thought fibrous veggies shouldnt be added to daily carb intake, only high GI carbs.

Please correct me if i am wrong.

[novastepp]

Why is this?

I thought fibrous veggies shouldnt be added to daily carb intake, only high GI carbs.

Please correct me if i am wrong.

because they do have caloric expenditure numbers. they aren't calorie-free if that makes sense.

[JAY_WD]

not geting many responses in competition forum so bump for more opinions