Please critique my meal plan

Based on various factors and calculations (such as RMR, TEF, NEAT, bf % etc), I've determined these are my caloric needs:

Non workout days: 2922 kcal
Workout days: 3557 kcals

Here is what my diet looks like from my research:

7:45 AM

Protein/Carb drink:
56 g Maltoodextrin
28 g hydrolyzed whey
5 g BCAA
3 g Glutamine
5 g Phenylalaline

Total Calories: 336

8:00 AM

Workout (1-1.5 hrs intense lifting)
I will be sipping the same drink between workouts.

Total Calories: 336

9:30 AM

Post workout
I will be drinking the same drink after workout.

Total Calories: 336

11:30 AM

1.) Omelet comprising of 6 egg whites, 1 whole egg, 4 oz turkey ham, 1/2 green pepper, 1/2 onion, 1 slice fat free cheese, cooked in vegetable oil.
2.) 1 Banana
3.) 2 fish oil caps

Calories: 695
Protein: 71 g
Carb: 62.4g
Fat: 16g

1:30 PM

Chicken fried rice:

Calories: 770
Protein: 74g
Carbs: 84g
Fat: 14g

4:30 PM

2 Tuna burgers:

Calories: 475
Protein: 63
Carb:14
Fat: 41.6

7:00

Brocolli beef stir fry

Calories: 487
Protein: 53
Carb: 20
Fat: 49.71

10:00

Lamb kebabs

Calories: 557
Protein: 44
Carb: 20
Fat: 74.24

So what do you guys think? I took an awefully lot of time making this plan, so I REALLY value your constructive advice. Tear it apart as you see appropriate.

Your up at 7:45 and between then and 11:30 you workout, in this time you eat no food. Not good dude, you need to get some food in there....

Quote:

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Originally Posted by TheMachine

Based on various factors and calculations (such as RMR, TEF, NEAT, bf % etc), I've determined these are my caloric needs:

Non workout days: 2922 kcal
Workout days: 3557 kcals

Here is what my diet looks like from my research:

7:45 AM

Protein/Carb drink:
56 g Maltoodextrin
28 g hydrolyzed whey
5 g BCAA
3 g Glutamine
5 g Phenylalaline

Total Calories: 336

8:00 AM

Workout (1-1.5 hrs intense lifting)
I will be sipping the same drink between workouts.

Total Calories: 336

9:30 AM

Post workout
I will be drinking the same drink after workout.

Total Calories: 336 that's alot of shakes, but if it keep you full and it's working, i won't knock it... I would always go with a whole food source before a shake though... even PWO I like to mix a scoop of whey with some food and not a shake

11:30 AM

1.) Omelet comprising of 6 egg whites, 1 whole egg, 4 oz turkey ham, 1/2 green pepper, 1/2 onion, 1 slice fat free cheese, cooked in vegetable oil. Why are you cooking in vegetable oil? How using evoo, coconut, or macadamia nut instead
2.) 1 Banana
3.) 2 fish oil caps

Calories: 695
Protein: 71 g
Carb: 62.4g
Fat: 16g

1:30 PM

Chicken fried rice: what kind of rice and fried in what kind of oil

Calories: 770
Protein: 74g
Carbs: 84g
Fat: 14g

4:30 PM

2 Tuna burgers: Is there buns with the burgers? I would assume the carbs listed come from condiments and not buns... Hell of a lot of fat for one meal and I bet alot of that is saturated

Calories: 475
Protein: 63
Carb:14
Fat: 41.6

7:00

Brocolli beef stir fry What kind of oil?

Calories: 487
Protein: 53
Carb: 20
Fat: 49.71

10:00

Lamb kebabs your last meal should be comprised of a slow digesting protein like casein powder or cottage cheese and a fat source

Calories: 557
Protein: 44
Carb: 20
Fat: 74.24

How about daily totals on the macros too

So what do you guys think? I took an awefully lot of time making this plan, so I REALLY value your constructive advice. Tear it apart as you see appropriate.

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....

fat is too high in some meals IMO pre-workout should be whole food and yeah.



-AJ