Please critique my diet

[timzy]

Hi Guys

30yrs Weigh 92.8kgs( 204.16pounds) est bfat @ 26.5%
1,76 cm
Cape Town , RSA


Attached is my diet plan for shredding fat/maintaining muscle (Taking Smart Ripped X, Whey Protein Shake and L glutamine tabs,

20min cardio 3x a week straight after my weights,(weights 4xweek) and 2 days cardio@1hr each so about 3rs cardio per week Is tis ok for fat loss?

Meal 1 6:45am

Cup of Oats
With Skim Milk =
6 Eggwhites
Glass of Cranberry Juice or
Filter Coffee with Skim Milk No Sugar
1 x Mvitamin/mineral tab,

Meal 2 9:45 am

Can of Tuna with Half Diced Tomoto/Cucumber

Meal 3 12:45pm

1 and a half Grilled Chicken Breast/Turkey Breast
Half Cup Rice
Half Cup Mixed Vegtables

Meal 4 3 45pm

Can of Tuna with Half Diced Tomoto/Cucumber
Whey Protein Shake with Water
2 x Glutamine Peptide Tabs

PreWorkout 4:45pm

Filter Coffee with Skim Milk
1 x Banana
1 x FatBurner (will increase to 2 on Month 2)

Meal 5 PostWorkout (Aprox 30min after Workout) 7m

Whey Protein Shake (Low Carbs) with Water
1 x Sweet Potato (If Whey shake is low on carbs) or
Whey Protein Shake (High Carbs)
2 x Glutamine Peptide Tabs

Meal 6 8:00pm

2 x Chicken Breasts(300g) or
FishGrillBakes or
Steak (300g)
Cup of Mixed Vegtables or
Salad (Lettuce,Tom,Cucumber) or
3 x Chicken Breast Borritos (Only twice a week) with
Diced Greenpepper,Lett,Tomat and

 

[B.Reel]

how tall is 1,76cm in feet and inches?

 

[yankeesuck]

SEE BELOW

30yrs Weigh 92.8kgs( 204.16pounds) est bfat @ 26.5%
1,76 cm
Cape Town , RSA

20min cardio 3x a week straight after my weights,(weights 4xweek) and 2 days cardio@1hr each so about 3rs cardio per week Is tis ok for fat loss?

Without knowing the intensity of your weight workout i would say that 20 min doesn't do much at all. You didn't mention if it was HIIT method of high intensity intervals or the slow steady "grind it out" style that most use for fat loss and muscle preservation. You are not doing the cardio long enough in my opinion. Instead of a few days at 20 min and a few days at 1 hour, why not just make every day 45 minutes? Take the weekend off and do it 5 days if you need a break in between.

Meal 1 6:45am

Cup of Oats
With Skim Milk =
6 Eggwhites
(for variety try two scoops of muscle milk cookies and creme flavor and 2 egg whites)
Glass of Cranberry Juice or filter Coffee with Skim Milk No Sugar
I'd cut the coffee completely out except for a pre=workout boost. Caffeine is an appetite suppresant
1 x Mvitamin/mineral tab,

Meal 2 9:45 am

Can of Tuna with Half Diced Tomoto/Cucumber
add a fruit


Meal 3 12:45pm

1 and a half Grilled Chicken Breast/Turkey Breast
Half Cup Rice
it's okay to make it a cup
Half Cup Mixed Vegtables

Meal 4 3 45pm

Can of Tuna with Half Diced Tomoto/Cucumber whey Protein Shake with Water

Just remember that you are already getting a ton of protein in that can of tuna. The whey shake is questionable because your body can only assimilate so much protein at once. I'd do one or the other but not both.
2 x glutamine Peptide Tabs

PreWorkout 4:45pm filter Coffee with Skim Milk
1 x Banana
1 x FatBurner (will increase to 2 on Month 2)
for the goal of fat loss, you are right to keep this very light

Meal 5 PostWorkout (Aprox 30min after Workout) 7m whey Protein Shake (Low Carbs) with Water.
1 x Sweet Potato (If whey shake is low on carbs) or whey Protein Shake (High Carbs)
2 x glutamine Peptide Tabs
I disagree. Post workout you need carbs to be double the amount of protein. High glycemic carbs that cause your insulin to spike and transport that protein immediately to the damaged muscle cells. This is perhaps your most important meal of the day in my opinion. The slower acting sweet potato is not what you need when your body is in this state. In fact, after the postworkout shake...Cut out all carbs except for greens or fiberous carbs.

Meal 6 8:00pm

2 x Chicken Breasts(300g) or
FishGrillBakes or
Steak (300g) Just make sure it is VERY LEAN. I.E Flank steak.
Cup of Mixed Vegtables make this broccoli or spinach or lettuce wedge. no carrots or anything that is too sugary.
Salad (Lettuce,Tom,Cucumber) lose the tomato

DRINK A TON OF WATER THROUGHOUT THE DAY

GOOD LUCK

 

[timzy]

how tall is 1,76cm in feet and inches?

Te conversion is 5 10inces

 

[timzy]

SEE BELOW

30yrs Weigh 92.8kgs( 204.16pounds) est bfat @ 26.5%
1,76 cm (5f 10i)
Cape Town , RSA



You didn't mention if it was HIIT method of high intensity intervals or the slow steady "grind it out" style that most use for fat loss and muscle preservation. >>>>>>>

Well I am doin 40minutes on bike at around 90rpm and anoter 20min on treadmill doin fast walk I usually expent just under 400 Calories on my cardio workouts

You are not doing the cardio long enough in my opinion>>>>

Well i cant train more tan 5days a week 4 of tem weits wit 1 of tem includin a am cardio session and 1 day cardio

. Instead of a few days at 20 min and a few days at 1 hour, why not just make every day 45 minutes? >>>>>

would be ok but wat about te weits cant leave tat out>

 

[yankeesuck]

you said nothing about the bike for 40 minutes prior to the 20 mins of cardio in your original post.

Can't you weight train for 45 minutes and then do cardio for 45 minutes? Do this 5 days a week, take weekends off, follow your eating plan and you will see the results that you are looking for. Good luck.