Diet help pwease

[babyface770]

well im trying to get leaner and shed of some fat.

so here is my give or take daily food intake


Breakfast 11 AM

4 egg whites (13 g of protien)
1 yolk (5 grams of protien)
1 large boiled potato (5 grams of protien)
1 glass of orange juice


Lunch 2 PM
a cup of steamed orfried rice (13 protien)
either chicken or fish (grilled of fried) depends on whats available ( approx 30 grams of protein for counting's sake)


Post Work-OUT meal 5 PM

2 scoops of ON whey protein gold standard - 50g of protein

really confused with regards to my sugar and carb intake about PWO iv read that complex cards should be taken but i watched the milon seminar about nutrition he says PWO meal should include simple carbs and sugar


7 PM

Roasted Chicken Sandwhich - 25G of protien



10 PM (3 times a week or so )

Salmon (20 grams of protein)



1 AM

2 scoops of ON whey Protein (50 grams )



through out the day i do have 2 spoons of peanut butter and a handful of almonds and banana's and little snacks



Stats

Protien : 37%
Carbs : 30%
Fat : 33%

aprox : 2,500 cals


any suggestions ?

[MarkyMark]

Your breakdown on your calorie intake should be like this pal

45% Protein
40% Carb
15% Fat

some do 60-30-10 .. but that may be too strict for you at this point.
try and get your macros to match that and repost...

good luck

ps .. you may want to read some of the other posted diets here.. some are
pretty good..

[babyface770]

thanks you for the link and your advice

woah !!

15% that's gonna be a tough one ,the only thing that ruins my diet is lunch thats where i intake the most amount of fat i almost have no fat after lunch or before as well !

these are my stats for today


Protein : 39%
Carbs : 36%
Fat : 26%

just a question regarding my protein intake.now if i eat according to my schedule before going to bed id already have gotten my 200 grams of daily protein, now if i have anything more than what i need is gone to waste?

[Andro9]

try to eat a variety of foods they all provide different benefits also take a good multivitamin