critique my diet

[undisputed]

I have been looking into changing my diet for a long time now and I am considering trying out this diet..

3J my stats are

age 23

weight 160

height 5`9

BF: 20% (Goal is 12-14%)

BMR is 1782.7

TDEE: 2763.19

I`ve started the Stronglifts 5x5 program

Diet is as follows:

730: herbal tea, slice of whole wheat toast

11am: protein shake

1130: omelette's made from 4 egg whites, with brown bread slice

1230: papaya

130: 50 gm chicken salad, eggplant cooked, boiled, drained with salt, cauliflower green cooked with salt, 2 naan (roti)

3:30: 100 gms of fruit

430: omelette's made from 4 egg whites, with brown bread slice

530: 4 biscuits

630: 100 gm of fruit

730: chicken ground beef, eggplant cooked, boiled, drained with salt, cauliflower green cooked with salt and half cup of cooked rice

930: omelette's made from 4 egg whites, with brown bread slice

1030: 100 gm of fruits

I AM not on this diet, I am only considering it.


Total
3,045 cals
75.2 fats
265.6 carbs
309.5 protein

My goal is to lower my body fat %

 

[3J]

I have been looking into changing my diet for a long time now and I am considering trying out this diet..

3J my stats are

age 23

weight 160

height 5`9

BF: 20% (Goal is 12-14%)

BMR is 1782.7

TDEE: 2763.19

I`ve started the Stronglifts 5x5 program

Diet is as follows:

730: herbal tea, slice of whole wheat toast

11am: protein shake

1130: omelette's made from 4 egg whites, with brown bread slice

1230: papaya

130: 50 gm chicken salad, eggplant cooked, boiled, drained with salt, cauliflower green cooked with salt, 2 naan (roti)

3:30: 100 gms of fruit

430: omelette's made from 4 egg whites, with brown bread slice

530: 4 biscuits

630: 100 gm of fruit

730: chicken ground beef, eggplant cooked, boiled, drained with salt, cauliflower green cooked with salt and half cup of cooked rice

930: omelette's made from 4 egg whites, with brown bread slice

1030: 100 gm of fruits

I AM not on this diet, I am only considering it.


Total
3,045 cals
75.2 fats
265.6 carbs
309.5 protein

My goal is to lower my body fat %

i need ur macros for each meal.. also.. ur gonna have to drop 500 calories.. but we'll get to that

 

[undisputed]

first meal:

Cals: 2, Fat 0g, Carbs 0.5g, Protein 0g

2nd:

Cals 300, Fat 4.1g, Carbs 53.3g, Protein 12.6g

3rd:

Cals 37: Fat 0.8g, Carbs 4.6g, 2.9g

4th:

Cals: 1,013g: Fat 3.3g, Carbs 14.2, Protein 212.4

5th:

Cals: 55g: Fat 0.2g, Carbs 13.7g, Protein 0.9g

6th:
cals 416g: Fat 28.1g, Carbs 15.4g, Protein 24.2g

7th:
cals 35g: Fat 0.2g, Carbs 8.6g, Protein 0.8g

8th:
cals 40g: Fat 0.4g, Carbs 7.8g, Protein 3.8g

9th:
Cals 137g: Fat 5.1g, Carbs 18.8, Protein 3.7

10th:
cals 117g: Fat 0.4, Carbs 30g, Protein 1.4

11th:
cals 380g: Fat 13.7g, Carbs 54.9g, Protein 8.3g

12:
cals 301: Fat 17.1g, Carbs 0g, Protein 34.4g

13:
cals 213g: Fat 1.7g, Carbs 43.7g, Protein 4.2

Sorry for the late response, I was out of the city..had to go pick up my cat

 

[Welter]

I would double check those macros. They don't appear right. like meal 1 is definitely not right. there is more than .5g carbs in any bread you could find.

Meal 3 doesn't look right either.

 

[BiGnNasty]

Id prob lay off the 100grams of fruit at night and go with low fat or fat free cottage cheese and get rid of the biscuits and move that 11:00am protien shake and add it to ur first meal IMO.

 

[undisputed]

I would double check those macros. They don't appear right. like meal 1 is definitely not right. there is more than .5g carbs in any bread you could find.

Meal 3 doesn't look right either.

I got my macro breakdown from fitday, but I may have incorrectly filled it.. i can double check