mine?

[Nok]

breakfast: 518 calories, 19.3g fat, 33.3g carbs, 47g protein
1/2 cup oatmeal = 150 calories, 3g fat, 27g carbs, 5g pro
9tbs liquid egg whites = 75 calories, 0g fat, 0g carbs, 15g pro
2 tbsp natural peanut butter = 200 calories, 16g fat, 4g carbs, 7g pro
1 scoop whey protein w/ water = 93 calories, .3g fat, 2.3g carbs, 20g pro

lunch: 530 calories, 19.5g fat, 19g carbs, 74g protein
2 cans tuna = 300 calories, 5g fat, 0g carbs, 65g pro
1 slice wheat bread = 70 calories, .5g fat, 13g carbs, 3g pro
1 oz almonds = 160 calories, 14g fat, 6g carbs, 6g pro

snack

before work)140 calories, 8g fat, 2g carbs, 16g protein
2 string cheese = 140 calories, 8g fat, 2g carbs, 16g protein

dinner: 617 calories, 8.8g fat, 80g carbs, 61g protein
9oz Chicken breast = 247 calories, 6.8g fat, 0g carbs, 49.5g pro
1 cup brown rice = 300 calories, 2g fat, 66g carbs, 8g pro
1 can green beans = 70 calories, 0g fat, 14g carbs, 3.5g pro

snack: (pre workout) 140 calories, 0g fat, 24g carbs, 11g pro
1 greek yogurt = 140 calories, 0g fat, 24g carbs, 11g pro

post workout: 253 calories, 1.8g fat, 13.3g carbs, 45g protein
1 scoop whey = 93 calories, .3g fat, 2.3g carbs, 20g pro
1 scoop casein = 160 calories, 1.5g fat, 11g carbs, 25g pro

totals: 2198 caloreis, 57.4g fat, 171.6g carbs, 254g pro

i think i should add some more veggies in there as well, i'm considering throwing some bell peppers into my eggs for breakfast and maybe an alvacado for lunch as well. not too sure if veggies are really "that" important??

my carbs might be a little bit higher than i would like, but i believe they are almost all "good carbs" so i wonder if that will still allow me to shed off alot of this fat that i have put on in the past month

i would like to see my protein get a little higher as well. maybe another 50g would be ideal, possibly more.

 

[Nok]

ne suggestions? alterations? advice? ....

 

[Jack_Hammer]

how much do you weigh now and what are your goals with you diet?? veggies are very important and keep you full..

 

[Nok]

i'm 6'3", 199lbs and about 18-19% body fat. i'm on a test E cycle (500mg/week) and arimidex (.5mg eod). my goals are to put on some lean muscle mass, hence the 350g protein, but also to cut off some of this body fat. i work out 4 times a week, and do cardio 5 times a week.

 

[Jack_Hammer]

i'm 6'3", 199lbs and about 18-19% body fat. i'm on a test E cycle (500mg/week) and arimidex (.5mg eod). my goals are to put on some lean muscle mass, hence the 350g protein, but also to cut off some of this body fat. i work out 4 times a week, and do cardio 5 times a week.

you stated 350 g protein but in your first post you are at like 250?! go with the 350g of protein and on training days bump up your carbs to at least 400 and take most of them in pre peri and post workout. your fats seem to be about where I would suggest having them.
theres a lot of debate about this, but if you can I would do your cardio fasted in the morning if possible.
Don't fall into the trap of thinking you can add loads of muscle and cut fat at the same time. Typically this will just have you spinning your wheels and making little to no progress. good luck