My new Diet

[Stake]

Ok all after some brutal feedback on my first diet and some Great advice this is what I came up with.

Pleas keep in mind that I will be using unsalted peanuts just forgot then tonight and had to buy some from the vending machine at work But the rest of it is what I plan to stay with also these are my stats

Height -77 inches
Weight- 306lb
Bmi-36.4
Bf% 27.8
Fat weight-85.1lb
Lean body weight-72.2%
Lean weight -220.9lb
Water-54.2%
BMR-2386 KCAL
TDEE- 4323 CAL


10-16-2010 Food intake Night shift
Calories/Carbs/Protein/Fat
14:00 1/2 cup Oatmeal with water
150 27 5 0
4 Egg white 1 Whole egg
210/3/18/13.5
Protein Drink 1 Scoop with Water
120/3/24/1.5 Calories/Carbs/Protein/Fat
Total for meal
480/33/47/15

15:00 Gym Cardio 30 min
20 Min. Running Speed 5.0
10 Min. Walking Speed 3.0 Incline 4.0
Abbs

16:20 Protein Drink 1 Scoop with Water
120/3/24/1.5
Banana
172/40/3/0
Total for meal
292/43/27/1.5

18:15 Tuna 1 Can 7oz. 2 servings
120 0 26 2
Extra virgin Olive oil 1Tbs
120 0 0 14
Roll Molti grain flat roll
100 24 4 1
Total for meal
340/24/30/17

20:15 Protein Drink 1 Scoop with Water
120/3/24/1.5
Banana
172/40/3/0
Total for meal
292/43/27/1.5

22:15 4 oz. Pcs of chicken
100/0/22/1
Brown rice 1 cup
150/33/4/1
Onion 100 grams Cooked
35/3/0/0
Extra virgin Olive oil 1Tbs
120/0/0/14
Total for meal
405/36/26/16

0:15 1/2 cup Oatmeal with water
150/27/5/0
Total for meal
150/27/5/0
Calories/Carbs/Protein/Fat
Total as of 00:18 BMR-2386 TDEE-4323
1959/206/162/51

2:15 4 Egg white 1 Whole egg
210/3/18/13.5
Onion 100 grams Cooked
35/3/0/0
Total for meal
245/6/18/13.5

4:15 Pack of Peanuts
330/9/15/29
Total for meal
330/9/15/29

6:30 Casein Protein drink 1 scoop in water
120/3/24/1
Total for meal
120/3/24/1

Calories/Carbs/Protein/Fat
10/16/2010 Total for the day
2654/224/219/94.5

Feed back please
Tony
:2pain30

[bigcwithane]

This diet still needs a lot of work you have meals with out complete protein sources, you have fats and carbs in the same meal. Take a look at some of the 100 thousand diets posted in here and look at how people have fixed them then adjust to your stats and re post bro.