Diet help/questions

[ninjazx14]

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 3/4 Cup Oats & 1 scoop protein 1.4 Fat 25 Carb 29 Protein


1030 1oz Almonds 162 Cal 14 Fat 6 Carb 6 protein
Need another idea right here with the almond


1200 8oz chicken 260 Cal 7 Fat 0 Carb 48 Protein
2 servings of veggies and a fruit. no sure how many carbs in the fruit but im sure there like 20-30 right


1415 Pre workout
Isopure protein shake (50grams protein 0 carbs 1 fat) and a red line(i got a question about that also is red line good to take before a workout to make it more intense?)

1430-1700 W/O Mon - Chest Tue - Shoulders Wens - Legs Thurs - Arms Fri - Back 20-30Mins of run after workout everyday

1730 8oz chicken 260 Cal 7 Fat 0 Carb 48 Protein
2 servings of veggies and a fruit. same not sure about carbs in furit

2000 Tuna 110 Cal 2.5 fat 0 carb 24 protein
Or
Protein shake with 1 banana 8 oz skim milk 2 scoops protein and 1 tsp PB
11 Fat 6 Carb 60 Protein



204 Proteins (not enough need more ideas where i can increase this)
57 Fat
37 Carb. this is the carb not including the fruits but if i get 3-4 fruits a day and they have like 20-30 each then its like 70 carbs more

Goals are to lose weight first but get stronger at the same time.
Critique me!!!!!

[jamyjamjr]

0600-0700 PT(Run or what ever my sergeant wants me to do lol normally run)

0800 3/4 Cup Oats & 1 scoop protein 1.4 Fat 25 Carb 29 Protein
change to egg whites and oats

1030 1oz Almonds 162 Cal 14 Fat 6 Carb 6 protein
Need another idea right here with the almond

you need a protien source here... lean meats like chicken, turkey, or fish
1200 8oz chicken 260 Cal 7 Fat 0 Carb 48 Protein
2 servings of veggies and a fruit. no sure how many carbs in the fruit but im sure there like 20-30 right
omit fruit

1415 Pre workout
Isopure protein shake (50grams protein 0 carbs 1 fat) and a red line(i got a question about that also is red line good to take before a workout to make it more intense?)
add a complex carb to your pre-workout shake... also push it back to 1345
1430-1700 W/O Mon - Chest Tue - Shoulders Wens - Legs Thurs - Arms Fri - Back 20-30Mins of run after workout everyday

1730 8oz chicken 260 Cal 7 Fat 0 Carb 48 Protein
2 servings of veggies and a fruit. same not sure about carbs in furit
replace fruit with semi simple carb.. white pasta, bagel, rice.. 50g
2000 Tuna 110 Cal 2.5 fat 0 carb 24 protein
Or
Protein shake with 1 banana 8 oz skim milk 2 scoops protein and 1 tsp PB
11 Fat 6 Carb 60 Protein
eat real food.. do the tuna


204 Proteins (not enough need more ideas where i can increase this)
57 Fat
37 Carb. this is the carb not including the fruits but if i get 3-4 fruits a day and they have like 20-30 each then its like 70 carbs more
this is no where close to enough.... your protien needs to be around 300 car bs need to go up too..
Goals are to lose weight first but get stronger at the same time.
Critique me!!!!!

are you trying to do a keto diet???