perfecting a diet

[kev123]

can anyone advise me on this diet, right then i have listened to a couple of you guys and after some advice i have worked out all my stats so here goes :-


age=26
height=6ft1
weight=197lb
bodyfat=23%
bmr=1796
tdee=3098

the protein shake i use is U.S.N pure protein

this is my basic every day routine:-
6a.m breakfast:-4 egg whites + 1 whole egg
40g oats with skimmed milk
a protein shake

8:30 a.m snack:- small pasta dish
small glass water

11 a.m lunch:-5oz tuna
1tsp light mayo
1brown baguel
salad
1 banana
fat free activia yogurt

1 p.m snack:-protein shake
small pasta dish
small glass water

3p.m dinner:-8oz grilled chicken breast
1 baked potato
1 and a half cups of brown wholewheat rice
green veg

5 p.m ish mixed fresh fruit

7 p.m protein shake

7:30p.m:- into the gym for 45-1h

9 p.m ish protein shake

10:30-11 p.m sleep

this is my daily routine the shake i drink water throughout the whole day
i have only been following this diet for 2 weeks
age:26
weight:197lb
body fat:23%
height:6ft1

my goals are to reduce body fat to 10% and become bigger not to sure the specifics but i would like to be the size of '50 cent' sorry i know this is a bit vague

[kev123]

shall i take that as the diet is ok or not cause 38 views and no comment???????????????

[Twist]

can anyone advise me on this diet, right then i have listened to a couple of you guys and after some advice i have worked out all my stats so here goes :-


age=26
height=6ft1
weight=197lb
bodyfat=23%
bmr=1796
tdee=3098

the protein shake i use is U.S.N pure protein

this is my basic every day routine:-
6a.m breakfast:-4 egg whites + 1 whole eggmore whole eggs
40g oats with skimmed milk
a protein shakedrop this

8:30 a.m snack:- small pasta dish
small glass water
you need protein

11 a.m lunch:-5oz tuna
1tsp light mayo
1brown baguel
salad
1 banana
fat free activia yogurt
drop yogurt, too many carbs in this meal

1 p.m snack:-protein shake
small pasta dish
small glass water
better protein source, whole food

3p.m dinner:-8oz grilled chicken breast
1 baked potato
1 and a half cups of brown wholewheat rice
green veg

5 p.m ish mixed fresh fruit
terrible for cutting, never do carbs only
7 p.m protein shake
real meal here
7:30p.m:- into the gym for 45-1h
add pwo cardio
9 p.m ish protein shake

10:30-11 p.m sleep
you need a protein fat meal before bed
this is my daily routine the shake i drink water throughout the whole day
i have only been following this diet for 2 weeks
age:26
weight:197lb
body fat:23%
height:6ft1

my goals are to reduce body fat to 10% and become bigger not to sure the specifics but i would like to be the size of '50 cent' sorry i know this is a bit vague

see bold

[kev123]

ok wicked thanks