critique please..

[tondi53]

morning-545 am- 6 eggwhites-cup of oatmel plain with on 100% whey gold standard 1 scoop

930-either protein shake or bar with a greek yogurt zero fat-low carbs 16 grams of protein

1200- 8-16 oz chicken with brown rice or lean turkey breast sandwich on whole wheat-or tuna with little olive oil and pepper-and spinach salad with whatever vegatables i feel like and balsamic vinegar

400- 8 oz chicken with brown rice or can of tuna with brown rice (half cup)

workout

pwo 5 grams glutamine-40 grams protein shake-1 medium banana

730-8pm either steak, tilapia, chicken,haddock,ground turkey, occasional steak or lean ground beef (12 oz.) with cup of any veggies, brown rice

bed- On Nutrition Nitro Core 24 protein-48 grams of protein

any advice would be greatly appreciated--thanks guys

[jamyjamjr]

watch vidoes, do math..

http://forums.steroid.com/showthread.php?t=323516
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[tondi53]

came out to 3415.0375

[jamyjamjr]

post up a new diet with macros.. pro/fat/cal/carb