Please Critique my diet

[sanho]

Age: 25
Height: 5'8
Weight: 155lbs
BF%: 10% - %


Meal 1 :

-Egg salad (3 whole hard-boiled ,3 whites ,mayo,onion)

-1/2 cup oats ,1 cup reduced-milk

43.6g Carb,43.9g Fat,44.5g Pro, total: 747 Cal


Meal 2 :

-Fried chicken 200 gms

-green salad

Pro 67g , carb 38g , fat 20g, total : 583 Cal


Meal 3 :

-swiss cheese , white bread

-beef steak 100g

pro 55g ,carb 38g ,fat 22g , total : 545 Cal

Meal 4 :

-1 1/2 cup Rice , 1 cup spinach/veggies
-beef steak 200 g

pro 83g , carb 78g , fat 11g , total : 764 Cal

Meal 5 (Pre workout) :

-potatos (boiled) 400gm

- 2tbsp peanut butter , 1 tbsp honey

pro 15g , carb 120g , fat 16g , total : 660 Cal

Meal 6 (PWO) :

-2 scoop whey pro with milk

-1 banana ,1 apple

pro 58g , carb 75g , Fat 8 g , total :589 Cal

Meal 7 (PPWO) :

-Pasta 200gm

-Beef steak 100 gm

pro 48g , carb 62g , fat 7g , total :515 Cal

Meal 8 :

-white bread , 2tbsp peanut butter , 1 tbsp honey

- green salad

pro 15g , carb 57g , fat 18g, total : 425 Cal


Daily Total
Carbs: 502.4g Fat:146.9g Protein:385.8g Calories:4,828


throughout the day i will add 1 or 2 soda drink /juice and 2x 1200gm omega'3 fish oil capsules and 1 or 2 bar of chocolate

I have few question :

Q1. Is my Pre workout meal is good ?

Q2. should i increase fibrous carbs ?

Q3. With this diet do i need creatine and Bcaas or they will be useless ???

Please correct me if anything is wrong.

[Bio-Active]

Age: 25
Height: 5'8
Weight: 155lbs
BF%: 10% - %


Meal 1 :

-Egg salad (3 whole hard-boiled ,3 whites ,mayo,onion)

-1/2 cup oats ,1 cup reduced-milk

43.6g Carb,43.9g Fat,44.5g Pro, total: 747 Cal


Meal 2 :

-Fried chicken 200 gms I would change this to baked or grilled

-green salad

Pro 67g , carb 38g , fat 20g, total : 583 Cal


Meal 3 :

-swiss cheese , white breadWhole wheat bread or Ezekiel is a better choice

-beef steak 100g

pro 55g ,carb 38g ,fat 22g , total : 545 Cal

Meal 4 :

-1 1/2 cup Rice , 1 cup spinach/veggies
-beef steak 200 g

pro 83g , carb 78g , fat 11g , total : 764 Cal

Meal 5 (Pre workout) :if this is pre work out is it 1 hr prior? Why not more protein?

-potatos (boiled) 400gm

- 2tbsp peanut butter , 1 tbsp honey

pro 15g , carb 120g , fat 16g , total : 660 Cal

Meal 6 (PWO) :

-2 scoop whey pro with milk I would just do either the banana or the apple not both

-1 banana ,1 apple

pro 58g , carb 75g , Fat 8 g , total :589 Cal

Meal 7 (PPWO) :

-Pasta 200gm is this whole wheat?

-Beef steak 100 gm

pro 48g , carb 62g , fat 7g , total :515 Cal

Meal 8 :

-white bread , 2tbsp peanut butter , 1 tbsp honeyLoose the white bread like above

- green salad

pro 15g , carb 57g , fat 18g, total : 425 Cal


Daily Total
Carbs: 502.4g Fat:146.9g Protein:385.8g Calories:4,828


throughout the day i will add 1 or 2 soda drink /juice and 2x 1200gm omega'3 fish oil capsules and 1 or 2 bar of chocolate

I have few question :

Q1. Is my Pre workout meal is good ?

Q2. should i increase fibrous carbs ?I would

Q3. With this diet do i need creatine and Bcaas or they will be useless ???

Please correct me if anything is wrong.

See above in bold

[sanho]

yes 1 hr prior , i am not comfortable with eating alot before workout so i drop the protein should i increase it or it's okay ?. the whole wheat products is not easy to find and a little bit expensive cause its not local products and the nutrition facts of the local products are not accurate.

[Bio-Active]

yes 1 hr prior , i am not comfortable with eating alot before workout so i drop the protein should i increase it or it's okay ?. the whole wheat products is not easy to find and a little bit expensive cause its not local products and the nutrition facts of the local products are not accurate.

Bro you can find whole wheat products at just about any supermarket. If you are eating one hr before you go to the gym it should be no problem having your normal protein with that meal

[sanho]

okay i will add the protein..man i live in egypt a third world country ..but i will try to find the whole wheat produtcs ..thanks bro

[Bio-Active]

okay i will add the protein..man i live in egypt a third world country ..but i will try to find the whole wheat produtcs ..thanks bro

Tortilla's, Crackers are a couple alternatives. You really need all your food to be whole. Not enriched and no hfc. Reading the ingredient labels are very important part of this lifestyle