Help with this diet (it's improved)

[Myztek]

I've improved my diet since the last time I posted and Emma suggested some things, so here's what I've been eating for the passed week:

Meal 1: (6 - 6:30 AM)
1 cup cereal - 210
1/2 cup skim milk - 45
1 scoop of whey - 130
1 fish oil cap, 1 vitamin E cap, 1 calcium tablet, 1 anti oxidant cap (I should probably just go get some multivitamins >_>)
Total: 385

Meal 2: (9 AM)
Banana - 100~
2 slices whole wheat bread - 120
Natural Peanutbutter (1.5tbps) - 150
Total: 370

Meal 3: (12 PM pre workout)
1 scoop whey - 110
1/2 banana - 50~
1/4 cup oats - 75
Total: 235

~Workout~

Meal 4: (1 PM post workout)
Same as 3
Total: 235

Meal 5: (4 PM)
2 chicken breasts - 260
Apple - 80
1/2 cup skim milk - 45
total: 385

Meal 6: (7 PM same as 2)
Banana - 100~
2 slices whole wheat bread - 120
Natural Peanutbutter (1.5 tbsp) - 150
Total: 370
(I'm thinking about changing this, since it repeats a meal. Maybe put a can of tuna and a little something else. I just started avoiding tuna due to all the mercury topics)



Meal 7: (9:30 PM before bed)
1/2 cup cottage cheese - 80
1/2 cup skim milk - 45
1/2 tbsp PB - 55
Total: 180

TOTAL: 2,160

Routine:
Mon - Chest/Triceps/Forearms
Tue - Shoulders/Abs
Wed - off
Thu - Back/Biceps/Forearms
Fri - Legs/Abs
Sat - off
Sun - off



A few questions:
Should I keep the pre/post workout meals the same on cardio/off days?

Right now I can't really do any cardio due to legs getting used to squats/dead lifts without my legs catching on fire, but when that's over with I'll try to put in at least 3 days a week. (first time I've done deadlifting, and first time I've done squats in 2 years)

Are the calories low enough to lose body fat? (age/weight/height = 17 / 148 / 5' 6-7") (pics are in the other topic)

 

[Emma-Leigh]

Meal 1: (6 - 6:30 AM)
1 cup cereal - 210
1/2 cup skim milk - 45
1 scoop of whey - 130
1 fish oil cap, 1 vitamin E cap, 1 calcium tablet, 1 anti oxidant cap (I should probably just go get some multivitamins >_>)
Total: 385

I would swap the cereal to oats.
Add healthy fats (1 fish oil will not be enough).

Meal 2: (9 AM)
Banana - 100~
2 slices whole wheat bread - 120
Natural Peanutbutter (1.5tbps) - 150
Total: 370

Add protein (take one of the chicken breasts from meal 5).
Decrease the fats (have some of the PB at breakfast instead).
Cut out some of the carbs (take out the banana).
Add vegetables (eg: some broccoli).

Meal 3: (12 PM pre workout)
1 scoop whey - 110
1/2 banana - 50~
1/4 cup oats - 75
Total: 235

~Workout~

Meal 4: (1 PM post workout)
Same as 3
Total: 235

These are fine.

Meal 5: (4 PM)
2 chicken breasts - 260
Apple - 80
1/2 cup skim milk - 45
total: 385

You don't need 2 whole chicken breasts. Cut it back (move one of the breasts to meal 2).
Swap the milk here to PWO then add something like sweet potato or oats.
Add vegetables (eg: broccoli).
Add some healthy fats here (eg: olive oil or avocado)

Meal 6: (7 PM same as 2)
Banana - 100~
2 slices whole wheat bread - 120
Natural Peanutbutter (1.5 tbsp) - 150
Total: 370
(I'm thinking about changing this, since it repeats a meal. Maybe put a can of tuna and a little something else. I just started avoiding tuna due to all the mercury topics)

Umm... yeah... change it.

Dump the banana and the bread. Replace with protein (eg: tuna).
Add vegetables (eg: a large mixed salad).
The PB is fine (although avocado or olive oil would be better - your only fat source is PB!!).

Meal 7: (9:30 PM before bed)
1/2 cup cottage cheese - 80
1/2 cup skim milk - 45
1/2 tbsp PB - 55
Total: 180

This looks fine.

Routine:
Mon - Chest/Triceps/Forearms
Tue - Shoulders/Abs
Wed - off
Thu - Back/Biceps/Forearms
Fri - Legs/Abs
Sat - off
Sun - off

This looks ok - although I would not do chest/shoulders the day after each other (both 'push' movements) and back before legs is stupid (pre-fatigue for your lower back = disaster for squats).

What about:
chest
back
off
legs
shoulders
off
off

A few questions:
Should I keep the pre/post workout meals the same on cardio/off days?

No... (well, at least in my opinion).

On off days simply take out both and replace with a balanced meal of carbs/protein/fat (something about 60% of the combined calories of the other meals).

On cardio only days - it depends on the intensity of your workout... so you may want to have a small pre-workout 'snack'... but unless you are doing really hard-core cardio I don't really recommend a PWO shake - just have a regular meal ~60 minutes after finishing (although I would recommend less fats than normal in this meal).
Replace

Are the calories low enough to lose body fat? (age/weight/height = 17 / 148 / 5' 6-7") (pics are in the other topic)

It really depends on how active you are in your every day life - as well as your genetics etc etc...

They may be a touch high... But start there and see how you go... If you don't lose fat, decrease cals by 10% and wait for another 3 weeks...