diet...help needed again..suggestions please

[THE OAK]

hey ppl i thought i would post my diet for the last few weeks to get some feedback and advice...from you diet pro's

9.00 am to 1100 gym (drink 1.5 ltr water)

11am post work out meal
2 pieces of hwlga's wholemeal grain bread
(pro 8.3 fat 2.2 carbs 34)
3 slices of turkey breat (thin slices)
1 slice kraft singles cheese
pro 5.1 fat 1.7 carb 1 )
3 tsp lowfat cottage cheese
1 slice of bbq eggplant
(oily mayb good for omega;s? )


1.30pm 2nd meal..
1 white lebanese bread (pita wrap
(pro 12.9 fat 1.3 carbs 66)
200-250 grams of chicken breast
1 slice cheese
brocelli
(about 4 trees)
girkens
(addicted to them but bad for me...)
halk tsp horse raddish garlic sauce
onion

4.15 pm
2 slices wholemeal grain
filled with
200g chicken brest
girken
sauce
little brocelli


7.45 pm
3 pieces of fruit
1 nectareen
2 peaches
1 protein shake in water or skin milk
25 grams of protein


12 am
2 slices of bread again
about 150-200 g chicken
brocelli
chesse
girken
sauce
in a sandwich

1 mulitvitamen

Bed....

Now i changed my diet abit since this diet... but i wanna hear what you guys think? to many carbs before bed? Also atm im trying to cut up abit its coming up to summer here...
Today i weighted myself on one of those electrical scales which i think are bs but it said
177cms tall
weights 78.8 kg's
bf 21.5 per cent
the bf is wrong i think i would be about 15-18 i think, So im trying to cut my bf and keep my muscle how could i improve my diet?

also i drink from 2ltr to 4 a day...

thanks in advance wow long post..hope you guys can help me...

 

[THE OAK]

feedback

can some1 please give me some feedback?

thanks

 

[Jodi]

How much is your weight in lbs? Hey I'm an American

 

[THE OAK]

174

hey jodi,
its 174 punds...
waiting for your advice
thanks

 

[Jodi]

Ooops I should have asked this too, sorry.

What are the macros for the day? Cals, Grams of Protein, Grams of Carbs, Grams of Fat.

 

[THE OAK]

diet

jodi,
I wouldnt have a clue to be honest, i just try to have about 20-40
grams of protein in each meal and atleast combine that with some carbs or fat... so i dont use the protein for energy...

Am i taking in too many calories? and carbs? i think i have to cut down on bread ? what do you think

Also is the bbq eggplant ok? it is oily

cmon guys feedback please....

 

[jstar]

How many days per week do you workout? How much cardio are you currently doing and what is your weight training split? For diet, first of all keep a notebook and write down the calories/carbs/protein/fats in everything you eat. Keep track of the portion sizes. It doesn't look like too much food, it seems about right but maybe increase the protein a bit and decrease some of the unhealthy fats (instead of regular Kraft cheese, buy the fat free). Avoid sauces and foods that are oily (you never know how much fat can be hidden where you least expect it!) Replace some of the breads with other carbs like sweet potatoes, brown rice and oatmeal. Your first meal is at
11 am? Unless you wake up late, that isn't good. Try to eat within an hour of waking before you head off to the gym. If the thought of food before your workout turns you off, try at least a protein shake (with some strawberries if you like). After you've made these small changes give it a few weeks and see what results you get. When progress stalls you can refer back to your nutrition log and see where further changes can be made. For right now I would just clean up the food sources and then look into adding more cardio OR tweaking the diet again after a couple weeks. Good Luck!

 

[THE OAK]

hey jstar,
thanks for the reply....

well i train 6 days a week its normally
2 days cardio
1 day legs
4 days weights (upper body)

i will try to replace some of the bread with some other sources of carbs...thanks for advice....

Also i dont like to train on a full stomach and have read in a few mags that you burn fat better on an empty stomach..thus is why i dont eat before owrkout...what do you think? also i wake up and go straight to gym...

yea i have to drop sauces and other fats but its abit hard..eating all bland foods...but i guess you gotta do what you gotta do!

thanks again for the help...

Also soon as my diet gets more strict i think i will have to go back on the flaxseed.. what do you think>

thanks alot!!