my diet needs a look at??

[slugtastic]

my stats

182 cm tall 82 kilo's 27 years bf%12
i have been training at boxing 4-5 times a week, aussie rules footy(lots of running and getting bumped an tackled)once aweek and a game, and weights twice. i want to get down to 9-8 bf% &76 kilo and this is my diet....
my bmr= 2859 cals
i have 2-3 litres of water a day a vitamin tab and 2 fish oil tabs a day
meal 1
1 cup of oats with 1/2 cup of milk and a handful of nuts/dried fruit
p/16g c/64g f/5g cals/365
2
8 egg whites 2 yoks cooked with some spinach, tomato and carrot 1 slice whole meal bread
p/35g c/12g f/10g cals/278
3
chicken salad (lots of lettuce an spinach) or protien shake
p/22.5g c/5g cals/135 or p/40 cals/160
4
same as 3 but swapped around
work out
5pwo
protien shake with carbs
p/40g c/40g cals/320
6
100 g lamb with veg and 1 patato
p/31g c/30g f/10g cals/334
7
chicken salad with 1 cup brown rice
p/22.5g c/60g f/5 cals/375
8
casein protien drink with tbsp peanut butter
p/58 f/5 not sure how much fat is in the pb 5 is a guess cals/277
daily
p/ 265 c/206 f/40 cals/2244
so where do i need to change? i have a cheat day where i have bacon an eggs, a meal at the club and a few beers thrown in.......

[Reed]

my stats

182 cm tall 82 kilo's 27 years bf%12
i have been training at boxing 4-5 times a week, aussie rules footy(lots of running and getting bumped an tackled)once aweek and a game, and weights twice. i want to get down to 9-8 bf% &76 kilo and this is my diet....
my bmr= 2859 cals
i have 2-3 litres of water a day a vitamin tab and 2 fish oil tabs a day
meal 1
1 cup of oats with 1/2 cup of milk and a handful of nuts/dried fruit
p/16g c/64g f/5g cals/365 ditch the milk and if you need it go w/ soy milk. Also add in egg whites which will bump your protein, and what kind of nuts those?
2
8 egg whites 2 yoks cooked with some spinach, tomato and carrot 1 slice whole meal bread
p/35g c/12g f/10g cals/278 ditch the bread and go w/ yams
utilize carbs before your workout not after, those egg whites and 2 yolks would be a good protein source for meal 1 and then change this to chicken or a lean source of protein and add in some fish oil

3
chicken salad (lots of lettuce an spinach) or protien shake
p/22.5g c/5g cals/135 up the fats, flax oil or p/40 cals/160
4
same as 3 but swapped around go w/ whole food prior to workout, red meat preferably also add the carbs in before your workout as you will need them and not later on in the day, yams
work out
5pwo
protien shake with carbs what kind of carbs
p/40g c/40g cals/320
6
100 g lamb with veg and 1 patato again IMO carbs before a workout are more vital, protein/veggie meal
p/31g c/30g f/10g cals/334
7
chicken salad with 1 cup brown rice like I said take this carb out and put it in before you workout for energy, so eliminate the carbs and can make this a protein/veggie meal
p/22.5g c/60g f/5 cals/375
8
casein protien drink with tbsp peanut butter
p/58 f/5 not sure how much fat is in the pb 5 is a guess cals/277
daily should be on the label, no way I could tell you
p/ 265 c/206 f/40 cals/2244 I'd bump your fat intake to around 70 but get them from fish oil and flax oil and with the red meat meal
so where do i need to change? i have a cheat day where i have bacon an eggs, a meal at the club and a few beers thrown in....... A cheat day... make it a cheat meal not a day ok but just make sure you don't over do it with the drinking and eating as this can cause issues especially being in a calorie deficient through the week which will cause less than desirable results

Thats just what i can think of right now

[slugtastic]

thanks ill move my carbs to earlier in the day that should be easy, as for the peanut butter it has no label its from the health food shop they just crush pea nuts...haha with my cheat day ill just have to change my bacon an eggs to an omlette with lean turkey or chicken.... yea i try to go easy on they beers(i only drink the low carb 1s but i dont think that matters much) i have about 3-6 depends if we win or not..... also ill go by some flax seed oil tomorrow... the nuts are mixed almond, cashew and brazilian and the carbs in the pwo is a mix that i got with my protien, not sure what is in it ill check when im at the gym tomorrow....

[Reed]

Well wait for others to come through and give their input. Mine is not the end all be all.


And I'd get a natty peanut butter or almond butter with a label so you know. I see no problem with a cheat meal but it is better to stay as focused as possible

[slugtastic]

if any 1 reads this, how much flax seed oil should i have and what is the most popular way of haveing it??? i was going to drizzle a table spoon on my salad, im at meal 3 so im haveing chicken salad, ill use it as a dressing.....

[jamyjamjr]

id much rather use evo then flax...

[eatrainrest]

^^x2, id much rather use almond/walnut/fish/EVO/macademia nut and more... before flax

[slugtastic]

So what is evo oil?? I have fish oil tabs I have them 1in morning 1 at night ... Would u have more of those tabs or do u by oil in liquid??

[jamyjamjr]

extra vigin olive oil.. evoo

i would follow reeds advice to the T... he took the words right outta my mouth..

make the changes he advised and post up a revised diet for finalization...

[collar]

So what is evo oil?? I have fish oil tabs I have them 1in morning 1 at night ... Would u have more of those tabs or do u by oil in liquid??

if you were to have them in tabs the fish oil that is.

1 in the morning and 1 at night is no where near enough.

you can crank it up a lot more than that..

[slugtastic]

revised diet..... with 2-3 litres of water a day a viamin tab and 2 fish oil tabs 1morn 1 night, also have 2-3 green tea's a day.... i havent added the fish oil tabs into my macros...
m1
1 cup of oats with half scoop protien powder(instead of milk) 8 eggs 2 yolks spinach tomato and carrot....
p/45g c/70 f/15 cals/595
m2
chicken salad (lettuce, onion and spinach)evo or flax with white vingar as dressing
p/22.5g c/5 f/5 cals/155
m3
protien shake
p/40 cals/160
m4
chicken or tuna salad same as above, but with b.rice or some sweet potato(yams)
p/22.5g c/65 f/5 cals/395
m5pwo
protien shake with added carbs
p/40 c/40 cals/320
m6
lamb with veg
p/31 c/10 f/10 cals/254
m7
chicken salad
p/22.5 c/5 f/10 cals/200
m8
casien protien drink with tablespoon pb and cottage cheese
p/60 c/5 f/5 cals/ 305

daily
p/283 c/200 f/50 cals/2384
i hope im getting closer to the diet i need, thanks every 1.....

[jamyjamjr]

revised diet..... with 2-3 litres of water a day a viamin tab and 2 fish oil tabs 1morn 1 night, also have 2-3 green tea's a day.... i havent added the fish oil tabs into my macros...
m1
1 cup of oats with half scoop protien powder(instead of milk) 8 eggs 2 yolks spinach tomato and carrot....
p/45g c/70 f/15 cals/595 your macros look off here.. break it down for me so i can make sure...
m2
chicken salad (lettuce, onion and spinach)evo or flax with white vingar as dressing
p/22.5g c/5 f/5 cals/155
m3
protien shake replace with real meal
p/40 cals/160
m4
chicken or tuna salad same as above, but with b.rice or some sweet potato(yams)
p/22.5g c/65 f/5 cals/395
m5pwo
protien shake with added carbs
p/40 c/40 cals/320
m6
lamb with veg
p/31 c/10 f/10 cals/254
m7
chicken salad
p/22.5 c/5 f/10 cals/200
m8
casien protien drink with tablespoon pb and cottage cheese
p/60 c/5 f/5 cals/ 305

daily
p/283 c/200 f/50 cals/2384
i hope im getting closer to the diet i need, thanks every 1.....

your caloric intake looks good.. just make the changes in bold and u should be fine..

[slugtastic]

revised diet..... with 2-3 litres of water a day a viamin tab and 2 fish oil tabs 1morn 1 night, also have 2-3 green tea's a day.... i havent added the fish oil tabs into my macros...
m1
1 cup of oats with half scoop protien powder(instead of milk) 8 eggs 2 yolks spinach tomato and carrot....
p/45g c/70 f/15 cals/595 30g/p/in eggs 15g/p/in protien 60g/c/in oats 10g/c/in carots an tomato?? 12g/f/in eggs and 3-5 of evo that i cook it in...
m2
chicken salad (lettuce, onion and spinach)evo or flax with white vingar as dressing
p/22.5g c/5 f/5 cals/155
m3
protien shake
p/40 cals/160 ill add another chicken or tuna salad, on most days
m4
chicken or tuna salad same as above, but with b.rice or some sweet potato(yams)
p/22.5g c/65 f/5 cals/395
m5pwo
protien shake with added carbs
p/40 c/40 cals/320
m6
lamb with veg
p/31 c/10 f/10 cals/254
m7
chicken salad
p/22.5 c/5 f/10 cals/200
m8
casien protien drink with tablespoon pb and cottage cheese
p/60 c/5 f/5 cals/ 305

daily
p/283 c/200 f/50 cals/2384
i hope im getting closer to the diet i need, thanks every 1.....

ive done the break down..