Critique my diet please

[NoWayConway0123]

Just looking for some advice on my diet.

6:30 am
4 Egg whites
2 Slices of Turkey Bacon
1 Cup of Oats

9:30 am
Banana
1 Cup of Fat Free Cottage Cheese

12:30 pm (Pre workout)
Can of Tuna (Plain)
1 Slice of whole wheat fiber bread

2:15 pm
1 Cup of Oats
Whey Protein Shake (about 45 Grams)
1/2 Cup of fresh fruit (Either Strawberries or blueberries)

5:30 pm (Dinner)
Salad
High Protein Meat (Steak, Grilled Chicken, 98% lean burgers, Low fat fish)
2 Cups of Organic Brown Rice
Veggie (Usually Broccoli, Spinach, Avocados)

8:30 pm
Casein Shake 1 servings worth with 2 Table spoons of all nat PB


Thanks!

[jamyjamjr]

Just looking for some advice on my diet.

6:30 am
4 Egg whites
2 Slices of Turkey Bacon
1 Cup of Oats

9:30 am
Banana
1 Cup of Fat Free Cottage Cheese

12:30 pm (Pre workout)
Can of Tuna (Plain)
1 Slice of whole wheat fiber bread

2:15 pm
1 Cup of Oats
Whey Protein Shake (about 45 Grams)
1/2 Cup of fresh fruit (Either Strawberries or blueberries)

5:30 pm (Dinner)
Salad
High Protein Meat (Steak, Grilled Chicken, 98% lean burgers, Low fat fish)
2 Cups of Organic Brown Rice
Veggie (Usually Broccoli, Spinach, Avocados)

8:30 pm
Casein Shake 1 servings worth with 2 Table spoons of all nat PB


Thanks!

welcome to the diet section...

before we can go into details with tweaks on your diet, i need some info...

age
weight
height
bf
training history
cycle history
goals

then, your tdce is needed

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

once your done with that.. watch these videos, they'll give you a good idea as to what your diet should be looking like

http://forums.steroid.com/showthread.php?t=323516