Please critique my diet

[Bfriedman1017]

So Im 165 pounds on a cut I used to count macros but I have been getting custom wrap and salad so it's been tough let me know what you think

8:00AM
Breakfast:
3 Hard boiled egg whites
1 Medium cup of plain oatmeal mixed in water
1 Large expresso no sugar splash of creamer

10:30AM
Lunch
1 Whole wheat wrap with Chicken, Mushrooms, Bell Peppers, Little guacamole, Tomatos and onions
1 Small cup of plain tuna


1:00

Snack 1

Custom Salad filled to the brim

4-5 pieaces of leafed spinach, Tomatos, Onions, Corn, Sunflower seeds, ALOT of chicken, some turkey and a spoonfull of Rasberry vinigrette

Snack 2

Large Navel orange
Cup of fage 0% plain greek yogurt

Post workout on workout days:
Afterglow with water
BioRhythm AfterGlow at Bodybuilding.com: Lowest Prices for AfterGlow

has some pretty good numbers

If I don't workout ill make a protein shake with On Gold 100% whey greek yogurt flaxseed maybe little peanut butter oatmeal and water.

Dinner: Dinner I usually mix between a piece of chicken, mahi mahi or white fish and some vegetables.

I also do a hour on eliptical on top of working out 4-5 days a week. I burn like 500 calories.

Any input would be nice

 

[Bfriedman1017]

bump

 

[lee111s]

Find you calorie maintenance requirement and deduct 20%.

Get 2.5-3g protein per KG of body weight.

0.45g fat per KG of body weight.

The remaining calories divide by 4 and that's your carbs.

The above is for Workout days.


For off days still use the same number of grams of protein but get the rest of your calories from fat only

 

[Bfriedman1017]

I ditched the Orange and greek yogurt and now just do a whey protein shake 2 scoops. Ya the problem is because of the customs salads and wrap its hard to calculate....