Diet needs to be critiqued please

[indcolts8718]

Hey, I‘m looking for some help on my diet .. Here it is:
Weight - 175
Age - 16
Height - 5 ft. 10
Body Fat - 23%
TDEE - Not a clue..
Really just looking to lose body fat and gain muscle. School greatly interferes with my diet. No lockers in my high school which sucks too.

Calories / Carbs / Fats / Protein

Meal 1 7:00
6 egg whites -- have them with hot sauce -- 96 / 0 / 0 / 24
1 Whole Wheat English Muffin - 120 / 23 / 1 / 6

Meal 2 10:30 - LUNCH PD.
6 oz. Grilled Chicken - 160 / 0 / 2 / 34
2 Slices Whole Wheat Bread - 80 / 17 / 1 / 5

Meal 3 1:15
1 scoop Whey Protein Shake - 120 / 3 / 1 / 24
**I have gym this period and can’t really get a whole meal in.. Play basketball everyday so I drink this directly afterwards..

Meal 4 3:30
6 oz. Grilled Chicken - 160 / 0 / 2 / 34
1 cup Whole Wheat Pasta -- lemon juice, pepper -- 200 / 41 / 2 / 7

Meal 5 6:00
6 oz. Steak - 266 / 0 / 15 / 35
1 Sweet Potato -- 2 tbsp. smart balance butter, cinnamon -- 150 / 28 / 4 / 3
1 cup of Broccoli -- garlic, pepper -- 25 / 4 / 0 / 2

Meal 6 8:30 - Pre-Workout
1 can of Tuna -- mustard -- 70 / 0 / 1 / 15
½ cup of Oats with water - 150 / 27 / 3 / 5

Meal 7 10:30 - Post-Workout
2 scoops Carnivor Protein Shake - 220 / 12 / 0 / 46

Meal 8 12:00 - Before Bed
1 scoop Casein Protein Shake - 120 / 4 / 1 / 23
2 Tbsp. Natty PB - 200 / 6 / 17 / 7

Totals - 2137cal / 92carb / 35fat / 235pro

I usually workout 4 days a week, sometimes even 3. I know I would have to change Meal 7 on non-workout days and I’m most likely going make identical to Meal 4. Should I still drink Casein shake before bed on non-workout days? If not, then what should I be eating?

Whatcha think?

[indcolts8718]

Anyone..?

[YoungGunsNY]

bump

[indcolts8718]

bbbuuuuummmppppp

[indcolts8718]

yooooooooooooooooooooooooooooo

[wakatak87]

Looks pretty much perfect to me except you need more fats, especially omega-3's for things like...life span and stuff, this is no joke. A quick google search will show you what I mean. I think the pros here would agree that you need some walnuts, salmon, or fish oil.

Where I think the pros might disagree with me is that I think you should have a little less protein. That way you could keep your cals pretty low while still getting your important fats. Or...just sub the peanut butter.

[Damienm05]

More fat, more carbs. Bring the protein down if you must. Keep your late meals pro/fat only by adding oils or walnuts/almonds/cashews. You should also take fish oil caps throughout the day. 5-10 grams or as needed. Your goal entails adding some cardio if you don't currently do it regularly. Shoot for an additional 200 calories and have carbs at 150+, fats at 50+

[indcolts8718]

Age - 15
Height - 5 ft 10
Weight - 175
BMR - 1943
TDEE - 3165

6:15 - 30 min empty stomach cardio
^ take 3000g bcaa before cardio

7:00 - MEAL 1
6 egg whites -- mustard -- 96 - 24 - 0 - 0
1/2 cup oats -- cinnamon, splenda -- 150 - 5 - 27 - 3
^ take Vitakic vitamin supplement before eating

10:00 - MEAL 2
6 oz. chicken -- 160 - 34 - 0 - 2
^ cooked in 1/2 tbsp. of EVOO -- 60 - 0 - 0 - 7
2 slices whole wheat bread -- 80 - 5 - 17 - 1

3:30 (due to school) - MEAL 3
6 oz. chicken -- 160 - 34 - 0 - 2
^ cooked in 1/2 tbsp. of EVOO -- 60 - 0 - 0 - 7
2 cup brown rice -- 300 - 8 - 66 - 2

6:00 - MEAL 4
6 oz. chicken -- 160 - 34 - 0 - 2
^ cooked in 1/2 tbsp. of EVOO -- 60 - 0 - 0 - 7
1 regular baked potato -- 140 - 4 - 26 - 0

8:30 - PREWORKOUT
^ right before I leave for the gym I take 2 scoops of jack3d
1 can of tuna -- 70 - 15 - 0 - 1
1 tbsp of mayo -- 90 - 0 - 0 - 10

10:45 - POSTWORKOUT
2 scoops Carnivor shake -- 232 - 46 - 12 - 0

12:00 - MEAL 5
1 scoops Casien shake -- 120 - 23 - 4 - 1
2 tbsp. Natty PB -- 200 - 8 - 6 - 17

2138cal 240protein 158carb 62fat

Should I still keep my shake in there at 1:30 due to the big gap from 10:30-3:30? I'm not quite sure how to lower the protein. Should I have about 4oz. chicken every meal I have chicken instead of 6oz. ?

[Damienm05]

Age - 15
Height - 5 ft 10
Weight - 175
BMR - 1943
TDEE - 3165

6:15 - 30 min empty stomach cardio
^ take 3000g bcaa before cardio

7:00 - MEAL 1
6 egg whites -- mustard -- 96 - 24 - 0 - 0 add 2 whole eggs.
1/2 cup oats -- cinnamon, splenda -- 150 - 5 - 27 - 3
^ take Vitakic vitamin supplement before eating

10:00 - MEAL 2
6 oz. chicken -- 160 - 34 - 0 - 2
^ cooked in 1/2 tbsp. of EVOO -- 60 - 0 - 0 - 7
2 slices whole wheat bread -- 80 - 5 - 17 - 1 This isn't a good carb source compared to oats, a sweet potato, or even some brown rice.

Have a shake that consists of 50/50 casein/whey with 1/2 cup raw oats. Get it in at 1:00 PM.

3:30 (due to school) - MEAL 3
6 oz. chicken -- 160 - 34 - 0 - 2
^ cooked in 1/2 tbsp. of EVOO -- 60 - 0 - 0 - 7
2 cup brown rice -- 300 - 8 - 66 - 2 Have 1 cup only here.

6:00 - MEAL 4
6 oz. chicken -- 160 - 34 - 0 - 2
^ cooked in 1/2 tbsp. of EVOO -- 60 - 0 - 0 - 7
1 regular baked potato -- 140 - 4 - 26 - 0 Cut this and have 1 cup brown rice or a sweet potato.

8:30 - PREWORKOUT
^ right before I leave for the gym I take 2 scoops of jack3d
1 can of tuna -- 70 - 15 - 0 - 1
1 tbsp of mayo -- 90 - 0 - 0 - 10 I'd scrap this meal. Just have 6 oz. of lean meat with 40g complex carbs. Example: Chicken breast with 1 cup brown rice. Don't worry, it's OK to eat carbs in the evening pre-workout - you'll need them.

10:45 - POSTWORKOUT
2 scoops Carnivor shake -- 232 - 46 - 12 - 0 I assume this is a whey protein shake? If so, that's fine. Add 1 tbspn. EVOO

12:00 - MEAL 5
1 scoops Casien shake -- 120 - 23 - 4 - 1
2 tbsp. Natty PB -- 200 - 8 - 6 - 17

2138cal 240protein 158carb 62fat

Should I still keep my shake in there at 1:30 due to the big gap from 10:30-3:30? I'm not quite sure how to lower the protein. Should I have about 4oz. chicken every meal I have chicken instead of 6oz. ?

Much better. Changes in bold. You need to add some veggies. So pick to meals and add 1 cup of fibrous green vegetables to each.

Now, your PWO situation isn't ideal. Your last whole food meal comes so early in the day. If I were you, I'd eat a steak meal as your PPWO meal (45 minutes after you take the shake). A good example would be 6 oz. of flank steak with a cup of green beans dressed in 1 tbspn. EVOO. Save the casein meal for if you wake up in the middle of the night to go to the bathroom. In which case, I'd do 1 tbspn. of PB only. I understand that's a pretty hardcore diet though and would require cutting some other cals throughout the day, so I didn't include it in the critique. If you can handle it, it would be better however.

[indcolts8718]

Age - 16
Height - 5 ft 10
Weight - 175
BMR - 1943
TDEE - 3165

6:15 - 45 min empty stomach cardio
^ take amino burst 3000 before cardio

7:00 - MEAL 1
6 egg whites -- mustard -- 96 - 24 - 0 - 0
2 whole egg -- 140 - 12 - 2 - 8
1/2 cup oats -- cinnamon, splenda -- 150 - 5 - 27 - 3
^ take Vitakic vitamin supplement before eating

10:00 - MEAL 2
6 oz. chicken -- 160 - 34 - 0 - 2
^ cooked in 1/2 tbsp. of EVOO -- 60 - 0 - 0 - 7
1 cup brown rice -- 150 - 4 - 33 - 1

1:00 - SHAKE
1/2 scoop Whey -- 60 - 12 - 2 - 1
1/2 scoop Casein -- 60 - 12 - 2 - 0
1/2 cup oats - 150 - 5 - 27 - 3

3:30 - MEAL 3
1 can of tuna -- 70 - 15 - 0 - 1
1 tbsp. of Smart Balance Mayo -- 45 - 0 - 2 - 5

6:00 - MEAL 4
6 oz. chicken -- 160 - 34 - 0 - 2
^ cooked in 1/2 tbsp. of EVOO -- 60 - 0 - 0 - 7
1 cup brown rice -- 150 - 4 - 33 - 1
1 cup green beans -- 25 - 1 - 4 - 0

8:30 - PREWORKOUT
^ right before I leave for the gym I take 2 scoops of jack3d
6 oz. chicken -- 160 - 34 - 0 - 2
^ cooked in 1/2 tbsp. of EVOO -- 60 - 0 - 0 - 7
1 cup brown rice -- 150 - 4 - 33 - 1
1 cup green beans -- 25 - 1 - 4 - 0

10:45 - POSTWORKOUT
2 scoops Carnivor shake -- 232 - 46 - 12 - 0

12:00 - MEAL 5
1 scoops Casien shake -- 120 - 23 - 4 - 1
2 tbsp. Natty PB -- 200 - 8 - 6 - 17

2483cal 278protein 191carb 69fat

And I will also be picking up fishoil this week from gnc.

[Damienm05]

Looking good for 16. Stick to it and adjust as needed.

[indcolts8718]

Alright man, thanks a lot.