Critique my diet... PLEASE!!

Stats
30yrs old
6'4"
228lbs
BF 20%ish ("egg" had me at 15%.. but thats not right..)

Goal: 225lbs 10% BF


wake-up 6:15a
1.5 scoops n.o. xplode

6:45
workout
30 min. cardio
1hr weights (4 days per week)

8:30
4 egg whites
4 strips turkey bacon
2 slices whole wheat bread w/ country crock

11:30 LUNCH
Romaine lettuce salad w/
2 egg whites
1 chicken breast
assorted raw carrots,broccoli,& sprouts
1/4 cup light Feta cheese
6 calamata olives
2tbs light extra virgn olive oil
vinegar

1:30ish
1/cup 1% milk fat cottage cheese
1 cup grapes
20 whole wheat crackers

4:00ish
carrots/celery & 1 cup on assorted nuts

6pm Dinner
3 chicken breasts
1.25 cups brown minute rice
2 cups steamed broccoli/cauliflower/carrots/peas

9:00ish
2 slices whole wheat bread
3 tblspns of peanutbutter


Any help is appreciated... I bet i'm missing some important stuff.. or have it out of order...

Thx guys!!

Ryan

Anyone??... anyone??... I would REALLY appreciate some help!

First off we need ur bmr, tdee and macros for each food to properly help u. Im just going to point out sum of the obvious stuff to me...

Quote:

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Originally Posted by Ramaudio_inc

Stats
30yrs old
6'4"
228lbs
BF 20%ish ("egg" had me at 15%.. but thats not right..)

Goal: 225lbs 10% BFThats a pretty big goal imo to drop 10%bf with out losing any weight. How much time are u willing to dedicate to make this goal?


wake-up 6:15a
1.5 scoops n.o. xplodeDo eggs and oats here instead

6:45
workout
30 min. cardioDo lifting first, then do ur cardio after!
1hr weights (4 days per week)

8:30Do protein shake and oats here instead
4 egg whites
4 strips turkey bacon
2 slices whole wheat bread w/ country crock

11:30 LUNCHThe only thing good here is the chicken breast and EVOO get rid of the rest and add a complex carb
Romaine lettuce salad w/
2 egg whites
1 chicken breast
assorted raw carrots,broccoli,& sprouts
1/4 cup light Feta cheese
6 calamata olives
2tbs light extra virgn olive oil
vinegar

1:30ishThis is not a real meal!! Do 4oz lean protein/complex carb
1/cup 1% milk fat cottage cheese
1 cup grapes
20 whole wheat crackers

4:00ishAgain this is not a real meal!! Do 4oz lean protein/complex carb
carrots/celery & 1 cup on assorted nuts

6pm Dinner
3 chicken breastsdo 8 oz
1.25 cups brown minute ricedrop the carbs
2 cups steamed broccoli/cauliflower/carrots/peasthis is good just drop the carrots

9:00ish
2 slices whole wheat breaddrop the carbs
3 tblspns of peanutbutterdo 2 tbsp of naty pb and u can add ur cottage cheese here or do a casein shake


Any help is appreciated... I bet i'm missing some important stuff.. or have it out of order...

Thx guys!!

Ryan

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Look at all the bold and make the changes and dont forget to add the macros, pro/fat/carb/cals for each food

Thanks for the reply!!

BMR-2228
TDEE-3453

I'll be honest.. I'm not sure what a macro is... I looked in the "terms" section.. and its not in there... did a search.. didn't find and actual definition.... I'll GLADLY give it if you tell me precisely what it is!

Ryan

macro = carbs/pro/fat for each meal, then add up the totals for the day.

Based on what I've read:
I don't think your diet is too bad if you are serious about sticking to it. If you stick to it for a long time and still don't like your results, then I'd get more and more stingy about it:
switch your bread to things like oats/brown rice/quinoa
drop the sugar (grapes, carrots).

But some changes need to be made immediately as the above post says: drop some carbs, do eggs int he morning instead of shake, do a whey shake instead of eggs post-workout, and do your lifting before cardio.

Thanks for your help guys.. I'll deffinetly make those changes starting tomorrow....
Should I also add Flax oil??

as far as my goal.... I was hoping for a 12mo. turnaround... is that unrealistic?

I'll have all my macros tomorrow!