rate my plan please

[oldcool]

41 year old
6 feet
228
15 percent bf (started at 235lbs 21%bf, have hit wall need to concentrate more on diet) Goal is 200lbs 10% bf

typical meal

5am breakfast 3 egg whites 2 slices turkey bacon, 1 slice of raisen toast
skimmilk with protein shake

7am. oats and 1 banana

930am fat free yogurt

12pm 1 salmon or skinless chicken breast or lean steak, brown rice and sweet potato

1pm 1 cup of raw broccoli, carrots, califlower

330pm MRP

530-730pm work out


7pm postworkout shake

730- Dinner same as 12pm meal-substitute potato with vegitable.

my split is
monday chest and triceps
tuesday biceps and back
Wednesday- off
Thursday Shoulders/rear delts
friday-Chest/biceps/triceps
Saturday-cardio/legs/abs Cardio consists of 15 mile bike ride to gym and back 15 minutes stair stepper pre-lift and 15 minutes treadmill post lift
Sunday off

 

[boilermaker]

I'm certainly not an expert, but it looks to me like you have almost no heathy fats in your diet. It also looks to me like not enough protein for someone of your stature. I'm sure someone with more expertise than me will comment further.

 

[GFR]

41 year old
6 feet
228
15 percent bf (started at 235lbs 21%bf, have hit wall need to concentrate more on diet) Goal is 200lbs 10% bf

typical meal

5am breakfast 6 egg whites 2 yolks, 1 slice of raisen toast...oats would be better...or real WW toast
skimmilk with protein shake

7am. oats and 1 banana

930am fat free yogurt.....need more protein...(12 cottage cheese)

12pm 1 salmon or skinless chicken breast or lean steak, brown rice and sweet potato

1pm 1 cup of raw broccoli, carrots, califlower....avocado

330pm MRP.....eat real food.....from 1-7:30 you have no real food..not good!

530-730pm work out


7pm postworkout shake

730- Dinner same as 12pm meal-substitute potato with vegitable.

my split is
monday chest and triceps
tuesday biceps and back
Wednesday- off
Thursday Shoulders/rear delts
friday-Chest/biceps/triceps
Saturday-cardio/legs/abs Cardio consists of 15 mile bike ride to gym and back 15 minutes stair stepper pre-lift and 15 minutes treadmill post lift
Sunday off

Sets, exercises, reps ???................why legs once a week and everything else 2x a week

 

[myCATpowerlifts]

Um, you are getting about half as much protein as you need....If even that, up the protein!!

 

[oldcool]

Sorry, I make sure to get around 200grams of protein and supplement fish oil and flax
the reason legs only done once per. right knee torn ACL 1980 before surgery was an option. Left knee torn acl, mcl, pcl, and no miniscus (Cushion between the knee and Femur) surgery not worth the trouble.