My Diets, needs Review

[eclipse305]

Hey Guys I wanted to see what you all think about my diet, my goal are to lean out and lower bf.
Im about 5'7, 150 lbs, 22 years old and about 12% bf, im getting my bf measured today to be sure.

Meal 1: 71 p/88 c/23 f
1 scoop whey protein
1/2 cup oatmeal
3/4 cup Egg Whites
2 english muffins
2 tbsp peanut butter
1 slice fat free cheese

Meal 2: 15 p/ 4 f
1 can of tuna or chicken
omega 3 6 9 supplement
A lil Light mayo

Meal 3: 43 p/62 c/6 f
4-5oz of chicken breast
1 cup brown rice
Yogurt light fat and sugar
omega 3 6 9 supplement

Meal 4: 15 p/ 4 f
1 can of tuna or chicken
Omega 3 6 9
A lil light mayo

Meal 5 (Pre Workout): 57p/4 c/4 f
4-5oz of Steak or Chicken
1 scoop of Whey pretein
about 1/2 cup of carrots
omega 3 6 9

Meal 6 (Post Workout): 63/63/6
1 scoops of whey protein
4-5 oz of chicken or steak
4 or 5 Rice Cakes
1 yogurt light fat and sugar

Meal 7 (before Bed): 24/3/1
1 scoop of Casein Protein
Total: 288 p/220 c/48 f

Does my diet need any tweaking? its about 2700-2800 calories
Also I did cardio a couple time right when i wake up on empty stomach, but i read that i shouldnt do cardio on empty stomach right when i wake up. So now ill drink a shake with oatmeal and do my 20-30 min cardio every other day when i wake up.

[mg1228]

need to know ur tdee---also need macros for each meal and total for the day

by glancing ur eating too many cals

[eclipse305]

My tdee is about 2800 calories
Meal 1: 71 p/88 c/23 f

Meal 2 + 4: 15 p/ 4 f

Meal 3: 43/62/6

Meal 5: 57/4/4

Meal 6: 63/63/6

Meal 7: 24/3/1

Total: 288 p/220 c/48 f

[mg1228]

just edit ur 1st post and put macros with meals--otherwise i gotta scroll up and down--and i aint gonna do it, lol

[eclipse305]

There ya go....thx for ur time

[mg1228]

Hey Guys I wanted to see what you all think about my diet, my goal are to lean out and lower bf.
Im about 5'7, 150 lbs, 22 years old and about 12% bf, im getting my bf measured today to be sure.

Meal 1: 71 p/88 c/23 f
1 scoop whey proteindrop it add 3 whole eggs
1/2 cup oatmealdo 3/4 cup
3/4 cup Egg Whites
2 english muffinsdrop it
2 tbsp peanut butterdrop it
1 slice fat free cheesedrop it

Meal 2: 15 p/ 4 f
1 can of tuna or chickendouble this
omega 3 6 9 supplementadd 1/2 cup oats
A lil Light mayo

Meal 3: 43 p/62 c/6 f
4-5oz of chicken breast
1 cup brown ricedo 1/2 cup
Yogurt light fat and sugardrop it
omega 3 6 9 supplement

Meal 4: 15 p/ 4 f
1 can of tuna or chickendouble it
Omega 3 6 9 add 1 tbsp natty pb
A lil light mayo

Meal 5 (Pre Workout): 57p/4 c/4 f
4-5oz of Steak or Chicken
1 scoop of Whey preteindrop it
about 1/2 cup of carrotsdrop it--add 1/2 cup oats
omega 3 6 9

Meal 6 (Post Workout): 63/63/6
1 scoops of whey protein
4-5 oz of chicken or steak
4 or 5 Rice Cakesdrop em add 3/4 cup oats or 1 sweet potato
1 yogurt light fat and sugardrop it

Meal 7 (before Bed): 24/3/1
1 scoop of Casein Proteinadd 2 tbsp natty pb
Total: 288 p/220 c/48 f

Does my diet need any tweaking? its about 2700-2800 calories
Also I did cardio a couple time right when i wake up on empty stomach, but i read that i shouldnt do cardio on empty stomach right when i wake up. So now ill drink a shake with oatmeal and do my 20-30 min cardio every other day when i wake up.

see bold--make the changes and redo macros to see where that puts u

i would do the cardio on empty stomach for 45 min low intensity 5 days a week--just take some bcaas before

add some fibrous carbs to 3 meals

[eclipse305]

My body Fat is at 12%... i goal is to get my abs within about 7 weeks or so if possible

[mg1228]

not gonna b a problem---make the changes though and do the cardio

[eclipse305]

How do you usually prepare your oats? cause im just used to sticking them in a protein shake and blender

[mg1228]

i mix 1:1 with water--then add splenda and cinnamon--1:30 in the microwave