Critique please!!!

[IronChefOne]

STATS
HEIGHT: 5'11"
WEIGHT: 187
BF%: 11
AGE: 24
GOAL: DROP TO ~9% BF

Consists of 8-Meals/ Day. I am a college student so my schedule is varied everyday but my diet is as follows everyday:

MEAL ONE:
4 egg whites
1 serving of rolled oats
1 cup of skim milk
1 cup of black coffee. no sugar

MEAL TWO:
Mixed Protein Shake (~42 grams)

MEAL THREE:
Boneless skinless chicken breast (~4 oz)
Small sweet potato
Salad w/ no carb dressing and low fat (mono and poly unsaturated fats)

MEAL FOUR:
Fish source (~4 oz.)
Small portion green beans

ONE HOUR LATER...GYM (during which I consume a low sugar sports drink, to keep the blood glucose levels at a norm)

MEAL FIVE POST WORKOUT:
Whey protein shake (~42 grams)

MEAL SIX:
Beef (93/7 hamburger or london broil)
Salad w/ low-fat dressing and no carbs
Carrots as a filler (they give neg. calories right?)

MEAL SEVEN:
casein protein shake

MEAL EIGHT: BEFORE BED
97% fat free lean turkey breast

THINGS TO NOTE:
*I add green, red, and yellow bell peppers and onions to my egg whites to ensure I am getting a wide variety/color of vegetables

*I alternate my fish sources (tilapia, tuna, salmon, etc)

*I alternate my beef as seen above (london broil, lean hamburger meat, etc.)

*I consume carrots and broccoli throughout the day b/c they use more energy to digest/transport/excrete than they provide in the body...correct?

*I try to consume my carbs around my active first part of the day and then when I know I will be somewhat inactive at night, I almost completely eliminate carbs and just use the fat from my salad dressing and integral fat from meat sources as my energy source. NO EXTRA FAT EXCEPT FROM SALAD DRESSING AND FAT IN MEAT/FISH/POULTRY SOURCES...

*LAST<<< should I consume a simple carb post exercise to regulate my blood/glucose levels. then after that cut carbs for the rest of the day if I know im going to be inactive/laying around studying.

**************THIS IS A DIET I STARTED TWO DAYS AGO, SO I WANT INSIGHT ON YOUR THOUGHTS AND IF YOU THINK IT IS WELL BALANCED AS FAR AS MICRONUTRIENTS GO******************

THANKS! GYM HARD

[gbrice75]

STATS
HEIGHT: 5'11"
WEIGHT: 187
BF%: 11
AGE: 24
GOAL: DROP TO ~9% BF

Consists of 8-Meals/ Day. I am a college student so my schedule is varied everyday but my diet is as follows everyday:

MEAL ONE:
4 egg whites
1 serving of rolled oats
1 cup of skim milk
1 cup of black coffee. no sugar

Add 2 whole eggs, drop the skim milk

MEAL TWO:
Mixed Protein Shake (~42 grams)

Replace this with real food - lean protein/complex carb

MEAL THREE:
Boneless skinless chicken breast (~4 oz)
Small sweet potato
Salad w/ no carb dressing and low fat (mono and poly unsaturated fats)

Good meal!

MEAL FOUR:
Fish source (~4 oz.)
Small portion green beans

Add a complex carb here - you need it to fuel your workout

ONE HOUR LATER...GYM (during which I consume a low sugar sports drink, to keep the blood glucose levels at a norm)

MEAL FIVE POST WORKOUT:
Whey protein shake (~42 grams)

I'd add complex carbs here again to aid in recovery

MEAL SIX:
Beef (93/7 hamburger or london broil)
Salad w/ low-fat dressing and no carbs
Carrots as a filler (they give neg. calories right?)

The beef or steak is good here. Carrots are no good, all sugar. Replace with fiberous veggies - spinach, broccoli, sprouts, califlower, etc

MEAL SEVEN:
casein protein shake

Swap this with meal 8

MEAL EIGHT: BEFORE BED
97% fat free lean turkey breast

Do the casein here, and add 1-2tbsp of natty PB

THINGS TO NOTE:
*I add green, red, and yellow bell peppers and onions to my egg whites to ensure I am getting a wide variety/color of vegetables

Alot of sugar. Add some spinach instead

*I alternate my fish sources (tilapia, tuna, salmon, etc)

*I alternate my beef as seen above (london broil, lean hamburger meat, etc.)

*I consume carrots and broccoli throughout the day b/c they use more energy to digest/transport/excrete than they provide in the body...correct?

Not with carrots. Broccoli, yes. As stated above, this is also true for other green fiberious veggies

*I try to consume my carbs around my active first part of the day and then when I know I will be somewhat inactive at night, I almost completely eliminate carbs and just use the fat from my salad dressing and integral fat from meat sources as my energy source. NO EXTRA FAT EXCEPT FROM SALAD DRESSING AND FAT IN MEAT/FISH/POULTRY SOURCES...

Right idea, but try to purposely get in some fat - nuts, peanut/almond/cashew butter, olive oil, avacado, etc

*LAST<<< should I consume a simple carb post exercise to regulate my blood/glucose levels. then after that cut carbs for the rest of the day if I know im going to be inactive/laying around studying.

The simple carbs PWO trend died out a bit. Some still do it but alot of people are going with complex carbs PWO. I add oats to my whey shake

**************THIS IS A DIET I STARTED TWO DAYS AGO, SO I WANT INSIGHT ON YOUR THOUGHTS AND IF YOU THINK IT IS WELL BALANCED AS FAR AS MICRONUTRIENTS GO******************

How can we know this without seeing macros?

THANKS! GYM HARD

Need macros (protein/carbs/fat/calories) for each meal, and also time of day. For now, suggestions above in bold.

[IronChefOne]

Thanks for you input, I have altered a few of my meals now according to your suggestions.

[IronChefOne]

any other suggestions from anyone? BUMP

[Damienm05]

any other suggestions from anyone? BUMP

Nah man, Gbrice hit the nail on the head. Only way to really improve further is to see specific macros.

[IronChefOne]

ok working on that, will have it posted tomorrow