Help with Diet

[Clint78]

Hello everyone! I'm trying to figure out a well rounded diet for gaining some muscle and losing some fat. I have asked for some tips but people always want to know what Im doing right now. Which I dont understand - I kinda want to be just told what I SHOULD be doing and not told what Im doing wrong lol.

Anyways I'll try and give more detail

Im 32, 6'4, 250 Pounds, at around 15% body fat.

Typical day.

7:30 am - 2 Packages of regular oatmeal with one scoop of protein. 4 ounces of Monavie Active (Acai Juice Blend)

9:45 - Banana with all natural energy drink

11:30 - 12 Inch sweet onion chicken teryiaki sub from subway - Whole wheat bread.

1:30 Protien Bar

3:30 3 Scoops Protien Drink

5:30 8 ounce steak with brown rice

I usually also eat some almonds and veggies during the day. Things like brocoli, red/green peppers, celery

work out
After work out shake (2 scoops) with Glutamine added.

Before bed
10:30 PM 2 Scoop Casien shake with Glutamine and ZMA

 

[tkaltenbach]

Clint you should check out the Free Diet Advice by 3J. Check out the sample diets he posted and break down your caloric needs for your goals. With that and a macros split he should be able to tell you everything that you missed.
Also doesnt look like your eating enough at first glance.
Hope this helps

 

[Welter]

Clint id post up your macros. doesnt look like nearly enough food. Couple of comments. the 12" at lunch is too much in 1 sitting and doesnt look like your eating enough whole foods. Shakes are ok pwo but shouldnt be used to supplement your protein intake.

Like previus poster said, check out 3j's diet sticky. Your very similiar to 3j in body size, his examples would work well for you. look at the breakdown of food and the meals.