please critigue my diet

[adam12kyle12]

age 33
height 5 10
weight 160
bf 16%

here is my diet i am tring to lower my BF to 10% i workout 3 days a week and do cardio 5 days a week so please tell me what u think of my diet

meal 1
1/2 cup oatmeal plain quaker oats
4 egg whites
2 whole eggs


meal 2
1 scoop whey protien
1/2 cup oats


meal 3
6oz chicken breast
2 cups broccoli
3 grams fishoil

meal 4
6oz chicken breast
1cup broccoli
1/2 cup oats
2 scoops jacked preworkout mix


workout

meal 5 PWO
1/2 cup oats
2 scoops whey
3 grams fishoil

meal 6
6oz chicken breast
2 cups broccoli
3 grams fishoil

meal 7
1 scoop whey
1 tbsp natty peanutbutter
3 grams fishoil

it's around 2200 cals a day 500 below my maintence i am at library using there computer so i can write out all the macros but it's a 40/40/20 split protien carbs and fat thanks to eveyone who can help

[adam12kyle12]

17 people viewed my post but no one will critigue it? why not

[gbrice75]

age 33
height 5 10
weight 160
bf 16%

here is my diet i am tring to lower my BF to 10% i workout 3 days a week and do cardio 5 days a week so please tell me what u think of my diet

meal 1
1/2 cup oatmeal plain quaker oats
4 egg whites
2 whole eggs

Not much protein in this meal. Add more whites or even a shake for some quick am protein


meal 2
1 scoop whey protien
1/2 cup oats

Is this PWO? If not, drop the whey and eat real food, a good lean protein


meal 3
6oz chicken breast
2 cups broccoli
3 grams fishoil

Add 25-40g complex carb here

meal 4
6oz chicken breast
1cup broccoli
1/2 cup oats
2 scoops jacked preworkout mix

Your like me, never seem to get sick of oats! What's in the jacked preworkout mix?


workout

meal 5 PWO
1/2 cup oats
2 scoops whey
3 grams fishoil

Good!

meal 6
6oz chicken breast
2 cups broccoli
3 grams fishoil

meal 7
1 scoop whey
1 tbsp natty peanutbutter
3 grams fishoil

Change the whey to casein protein, or eat lean steak or cottage cheese (drop the peanut butter in either case, keep it if you use casein) - whey is too fast acting and will do nothing for you throughout the night

it's around 2200 cals a day 500 below my maintence i am at library using there computer so i can write out all the macros but it's a 40/40/20 split protien carbs and fat thanks to eveyone who can help

Probably no critiques due to not having macros or times of day listed. Either way I made an attempt, suggestions above in bold. Repost when you can with the rest of the info and i'm sure you'll get more feedback.

[adam12kyle12]

thanks gbrice here are the changes u recomened please tell me what u think

meal 1 6:30am

4 egg whites 12/0/0/64
2 whole eggs 12/8/1/140
1scp whey 27/2/3/140

meal 2 9:00am
6oz chicken 35/3/0/164
1/2 cup oats 5/3/27/150


meal 3 12:00pm
6oz chicken 35/3/0/164
2 cup brocc 2/0/8/60
3gram fishoil 0/3/0/30
1/2 cup oats 5/3/27/150
i add the complex carbs here oats is a good choice? not sure how many grams a 1/2 cup is since u said add 25 to 40 grams


meal 4 2:30pm
6oz chicken 35/3/0/164
2 cup brocc 2/0/8/60
1/2 cup oats 5/3/27/150


4:30pm take jacked i could not find the macros for jacked it's not anywhere on the product or website i used to take no explode have the macros for that so maybe it's close to jacked to give u an idea just switched fro no expolde to jacked because jacked is alot cheaper

no explode 2 scoops 0/0/12/50

workout 5:00pm

meal 5 PWO 7:00pm
2scoops whey 54/4/6/280
1/2cup oats 5/3/27/150
3grams fishoil 0/3/0/30

meal 6 9:30pm
6 oz chicken 35/3/0/164
2cup brocc 2/0/8/60
3grams fishoil 0/3/0/30


meal 7 11:00pm
cottage cheese

how much cottage cheese should i eat? once u let me know i will get the macros for the amount add them in and total up all the macros. i have the macros listed as pro/fat/carbs/cals

thanks again for repling to my post and for ur help gbrice

me

[gbrice75]

thanks gbrice here are the changes u recomened please tell me what u think

meal 1 6:30am

4 egg whites 12/0/0/64
2 whole eggs 12/8/1/140
1scp whey 27/2/3/140

meal 2 9:00am
6oz chicken 35/3/0/164
1/2 cup oats 5/3/27/150


meal 3 12:00pm
6oz chicken 35/3/0/164
2 cup brocc 2/0/8/60
3gram fishoil 0/3/0/30
1/2 cup oats 5/3/27/150
i add the complex carbs here oats is a good choice? not sure how many grams a 1/2 cup is since u said add 25 to 40 grams

Oats are always a good choice. For variety or just a different spectrum of nutrients you might want to change it up from time to time, but I rely on oats alot myself. Still a great complex carb. 1/2 cup is roughly 25g, perfect


meal 4 2:30pm
6oz chicken 35/3/0/164
2 cup brocc 2/0/8/60
1/2 cup oats 5/3/27/150

LoL, ok - maybe a sweet potato or brown rice here instead of the oats?


4:30pm take jacked i could not find the macros for jacked it's not anywhere on the product or website i used to take no explode have the macros for that so maybe it's close to jacked to give u an idea just switched fro no expolde to jacked because jacked is alot cheaper

no explode 2 scoops 0/0/12/50

workout 5:00pm

meal 5 PWO 7:00pm
2scoops whey 54/4/6/280
1/2cup oats 5/3/27/150
3grams fishoil 0/3/0/30

Oats here I assume because you mix them in your shake?

meal 6 9:30pm
6 oz chicken 35/3/0/164
2cup brocc 2/0/8/60
3grams fishoil 0/3/0/30

Maybe add a tbsp of olive oil to the broccoli, or have a serving of almonds. Just get a little more fat into this meal


meal 7 11:00pm
cottage cheese

how much cottage cheese should i eat? once u let me know i will get the macros for the amount add them in and total up all the macros. i have the macros listed as pro/fat/carbs/cals

Go for whole milk cottage cheese if it's all your going to eat for this meal. That'll provide protein and fat. Try for 25g of protein - that's probably alot of fat though with whole milk cottage cheese. Don't have the info handy atm. I personally like casein protein + natty peanut butter - it's like a snack before bed!

thanks again for repling to my post and for ur help gbrice

me

No problem bro, glad to help. Much better diet, my only advice (above as well) would be to switch up the oats here and there for other carb sources. With oats in every carb meal, you WILL get sick of them, and you're missing out on other nutrients from alternate sources. Good job, and thanks for posting all with macros!

[adam12kyle12]

thanks again i will add tbsp of olive oil to meal 6 and make meal 7 tbsp natty pb and 1 scoop of casein but for meal 4 how much brown rice should i add? i will add one sweet potatoe to meal 3 instead of oats. never ate sweet potatoes before so just eat 1 average sized sweet potatoe? or is there a certain of grams the sweet potatoe should weigh ? thanks again

[adam12kyle12]

here r the changes i made that u recomended please tell me what you think GBRICE

meal 1 630am
1/2 cup oats
1 scoop whey
2 whole eggs
4 egg white


meal2 900am
1/2 cup oats
6oz chicken

meal 3 1200pm
6oz chicken
2 cup brocc
1 sweet potatoe
3 grams fishoil

meal 4 2300pm
6oz chicken
1/4 cup brown rice cooks up to 3/4 cup
2 cup brocc


430pm preworkout
2 scoop jacked

500pm workout

meal 5 PWO 700pm
1/2 cup oats
2 scoops whey
3 grams fishoil

meal 6 930pm
6oz chicken
1 cup brocc
3 grams fishoil
1 tbsp olive oil

meal 7 1100pm
1 scoop casein
1 tbsp natty pb
3 grams fishoil


what is your opinion on having 1/2 cup oats pwo because its already 7pm and i wont burn any carbs off the rest of the night and i have heard if u dont burn the carbs off they turn to fat thanks again for ur diet advice

[gbrice75]

It's much better, but I don't like the pre-workout meal - i'd like to see a real food there, lean protein/complex carb.

As for the sweet potato, 7-9oz is usually pretty sufficient. You should weigh them though so you know how many grams of carbs you're getting in.

PWO - I think the 1/2 cup of oats is fine, it's only like 25g of carbs. If it was your 2nd to last meal i'd be more concerned, but you have 2 more meals and don't go to bed until 11 or later, so I think it's fine.

[adam12kyle12]

thanks again gbrice i will add a real food meal preworkout thanks for all the diet help

[gbrice75]

Good luck!