suggestions to improve new diet

[mjstox]

This is a diet plan I have been on a few weeks and it seems to fit around my lifestyle. I do cardio 5-7 times a week and weight training 3 times a week. I'm male 5'9 215 pounds about 30% body fat. I need to lose weight and keep muscle.

Please any suggestions you might have to help me out on new diet.

Meal 1
2 Eggs 140 calories/12 protein /2 carbs /9 fat
4 Egg Whites 60 calories/12 protein/0 carbs /0 fat
1/2 Cup Oatmeal 150 calories /5 protein /27 carbs /3 fat
4 Fish Oils 80 calories/0 protein/ 0 carbs /8 fat

430 calories / 29 protein / 29 carbs / 20 fat



or hurry
2 scoop Whey 240 calories / 46 protein / 7 carbs / 3 fat
6-7 strawberries 168 calories / 13.2 protein / 22.8 carbs / 0 fat
2 tbl flax 260 calories / 0 protein / 0 carbs / 28 fat

668 calories / 59.2 protein / 29.8 carbs / 31 fat


Meal 2
Lean Mass Matrix MRP 390 calories / 40 protein / 40 carbs / 8 fat
390 calories / 40 protein / 40 carbs / 8 fat


Meal 3
6oz can of tuna 150 Calories/ 32.5 protein / 0 carbs / .5 fat
1 apple 100 calories / 1.2 protein / 26 carbs / 0 fat
1/4 cup almonds 170 calories / 7 protein / 5 carbs / 15 fat

420 calories / 40.7 protein / 31 carbs / 15.5 fat

Meal 4
Lean Mass Matrix MRP 390 calories / 40 protein / 40 carbs / 8 fat
390 calories / 40 protein / 40 carbs / 8 fat


Meal 5
8oz Chicken 260 calories / 49 protein / 0 carb / 7 fat
or Lean Beef 300 calories / 50 protein / 0 carb / 4.5 fat
2 Cups Salad or Vegetables 80-100 calories
2 tbl spoon olive oil or 4 Fish Oils 160 calories/ 0 protein / 1 carb / 17 fat

520 calories / 49 protein / Veg Carb / 17 fat

Meal 6
2 Scoop Whey 240 calories / 46 protein / 7 carbs / 3 fat
1 tbl Flaxseed 130 calories/ 0 protein / 0 carbs / 14 fat

370 calories / 46 protein / 7 carbs / 17 fat

Total:

2520 calories / 303 protein / 176 carbs / 116.5
50% 30% 20%

 

[overthepond]

Well I don't know if it is just typos, but your math way off. First off with those totals your calories would be something like 2964. And your fat is not 20% but 40% if that is the case. Double check that.

 

[mjstox]

calculations...

I did the addition again.. I'm thinking your adding the substitute meal for breakfast. Sometimes I change it up with a shake if in hurry.