Please Critique My Diet

[Freebird34]

I am 23 years old and approx. 5'8'' 216 lbs. As you can see I have developed quite a bit of fat, especially around my mid-section. I think that I am about 33% bf compared to 13% back in when I was playing ball. However, though I have not been working out the past couple of years, I still am pretty strong and have quite a bit of muscle. I have joined a gym that just opened up about 500 yards away from my house. I would greatly appreciate your help in the construction of my diet, so that I can lose the fat without losing too much of the muscle... possibly add new muscle... if that is possible while cutting. I am no stranger to AS and thought maybe some Test Prop or something like that may also help in the conservation and addition of muscle and the burning of fat. Here is what I got so far.

5:00am- Awake
5:30am- Take 2 Exenadrine EFX caps, 40mg Ephedra cap, and 2 Alcar caps
5:45am- 2 Glucorrell R caps
6:00am- 1/2 cup Oatmeal, 15 Tbs egg whites, 8 oz Orange Juice w/calcium
8:30am- 7 oz waterpacked Tuna, Flax Oil
11:00am- 2 Chicken Breast with salad greens and low or no fat dressing
12:00pm- Take 2 Exenadrine EFX caps, 40mg Ephedra cap, and 2 Alcar caps
1:30pm- 7 oz waterpacked Tuna, Flax Oil
3:30pm- Workout/Cardio
4:30pm- 3 Glucorrell R caps and a multi vitamin
4:45pm- (PWO meal) Pro42Bar and Ultrafuel
7:00pm- 2 Chicken Breast with salad greens and low or no fat dressing
9:00pm- 7 oz waterpacked Tuna, Flax Oil, Bedtime immediately after

This comes out to be:
2490 kcal
36g Fat
178g Carbs
345g Protein
* 160 oz of water spread throughout the day (64oz during and immediately following workout)

I will workout 3 times a week
I will do Cardio everyday:
Workout days=Interval Cardio Training
Nonworkout days=More intense Cardio (like running stairs etc.)
On nonworkout out days my schedule will stay the same except I will not have the PWO meal. Also, the 7:00pm meal will be moved up to 4:30pm and the 9:00pm meal will be moved up to 7:30.

Well, I think that I just about covered everything. Any suggestions would be greatly appreciated.

 

[ectomorph]

You should preferably be doing your cardio in the AM before you eat your oatmeal etc. If you must do your cardio/workout at the same time, do the cardio last after all of your weight training is done. The diet looks pretty good to me. Good luck.

 

[DiscoFever]

diet looks good to me, that ephedra is gonna kill the take alot of fat off of you but it will be truly somthing if you can keep any muscle mass, i mean your arms, legs, and chest are going to suffer, but dont get discouraged. i think its better to lean out before you build, as not to attract to much fat

 

[Blown_SC]

Take a close look at your salad dressing..... how much sugar?

Also, ditch your current PWO meal... 40g of whey protein, and 80g of dextrose is best... protein bars are horrible IMO, especially while cutting.

 

[Eat it or Beat it!!!]

u need more complex carbs! your body is going from a state of ample food to a state of starvation....with a diet like that u will run the risk of loosing not only fat but muscle. start with carbs in the 3 main meals and as the week progress eliminate them bit by bit. what will happen if u run a diet like this is that u will plateau in a few weeks, your body will get use to the food intake and burning muscle. also ur cals a a bit to low.

heres a simple layout....this is only an example

wk1 3200
wk2 3200
wk3 3000
wk4 3000
wk5 2800
wk6 2800......and so on...you get the point

start high and work your way down. if ur start low you have nowhere to go