New diet check!

Hey everyone new to EF, but I do have some basic knowledge of diet, so I think anyways. I am currently cutting and was curious what you all think of my diet.
First, 24 years old, 6’ 235 15 to 16 BF % I have been lifting weights for 7 years, I have continued to keep getting strength gains, but times change and I would like to cut my BF down to around 10% I have never been on any kind of strict diet, while I don’t eat like a fat slob but I will be the first to admit that my diet needs to change to obtain my goals. So here it is I have been doing this for 4 days now please critique!

Morning 7:00 AM
Oatmeal, 4, eggs for a total of
25 g. of fat, 31 g. of carbs, 29 g. of protein Total Cals 430

Mid Morning Snack 9:30 to 10:00 AM
Brown rice, chicken breast, home made salsa, plus baby carrots for a total of
3 g. of fat, 42 g. of carbs, 26 g. of protein Total Cals 295

Lunch 12:00 to 1:00 PM Same as above
3 g. of fat, 42 g. of carbs, 26 g. of protein Total Cals 295

Afternoon snack 3:00 to 4:00 P.M.
1, peace of wheat bread, 3, whole eggs
19.5 g. of fat, 31 g. of carbs, 24 g. of protein Total calls 285

5th meal at 7:00 P.M Post Workout
PWO Shake
29 g of dextrose and maltodextrin plus 60 g. of protein
Roughly 500 Total cals

Dinner 9:00 P.M
Steak and Chicken breast/ veggies
8 g. of fat, 8 g. of carbs, 57 g. of protein Total Calls 320

Total Cals, I have the numbers set up exactly in a excel spread sheet and this is how they come out
Total Calories 2,213.5
Total Protein 222 grams for a total number of calories 888
Total Carbohydrates 184 grams for a total number of calories 736
Total Fat 65.5 for a total number of calories of 589.5
Ratios of
Protein 40%
Carbohydrates 33%
Fats 27%

Sorry its long everyone but I did not want to leave out any information.

Bump

someone?

I'd say your diet looks good except your not getting any healthy fats it seems. Ditch the whole eggs, make sure you get some EFAs. So, all natural peanut butter, fish, olive oil, etc.

Other than that you should be good.

I agree with dgatehouse, your diet looks ok, but change the whole eggs to only egg whites

Will do, so technically speaking this means I can consume more egg whites to reach the calories that I had from the whole egg whites. I assume there is less calories in the egg whites, never tried them or even looked at them before. But I will look into getting some. Thanks for the replys.

Yes, egg whites are all of the protein in the egg. The yolks comprise of just fat. So I would substitute the fat from the yolks with some good fat. You need fat in your diet, but not that kind.

dgatehouse said:

Yes, egg whites are all of the protein in the egg. The yolks comprise of just fat. So I would substitute the fat from the yolks with some good fat. You need fat in your diet, but not that kind.

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I will hit the store today and pick some up, best place online to get some flax oil, ground flax from. I remember reading something about how flax in a pill form does nothing for you or very little. Also like the other thread about grapeseed oil, would that be ok to substitue in for the flax? For some reason or other I was visting my grandparents the other day and they have like 5 gallons of it just setting.

all i gotta say is BLOACK SVT COBRAS 2003 ARE THE SHIIIIT!!I HAVE ONE!!LOL

ya, what color and mods? Best car I have ever owned. To bad its winter were I live and its in the garage sleeping and awaiting more mods.

Get more EFA's. Egg whites only. Cut the carrots (too much sugar).

Alex H said:

Get more EFA's. Egg whites only. Cut the carrots (too much sugar).

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Will do thanks for the advice, replace carrots with green leafy vegis, correct.

Can't go wrong with greens.

You dont even have to buy just egg whites you can just seperate them yourself, about 6 grams to and egg white, no fat.

lacoste said:

You dont even have to buy just egg whites you can just seperate them yourself, about 6 grams to and egg white, no fat.

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Would it be ok to just buy egg whites? I have a real busy schedule, and even though this doesnt seem like it would take long it just something I really dont want to do if I dont have to? Any brand that stands out. Isnt there some omega 3 egg whites out there?

Just buying like egg beaters or the big tub of egg whites is pretty expensive. It doesn't take long to seperate the yolk.

I've never heard of omega-3 egg whites.

lacoste said:

You dont even have to buy just egg whites you can just seperate them yourself, about 6 grams to and egg white, no fat.

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actually each egg white has 3 to 3.5 g. of protien, whole egg has 6.

make your meals either p/c or p/f.....period......you need 20x more carbs in your final meal of the day than you curretly have.......

JKurz1 said:

make your meals either p/c or p/f.....period......you need 20x more carbs in your final meal of the day than you curretly have.......

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I have always heard to keep the carbs low during your last couple of meals, any truth to this or what? Also, if I do add more carbs in the last meal, from what source? Brown rice, whole wheat bread, etc.

that is a huge huge farce.....plain and simple, as is eating before bed.......if you train at night you need carbs at night

I TRAIN AT 5PM HERE IS MY MEAL LAYOUT (and I'm still trying to perfect it)

P/C
P/F
P/F
P/C
TRAIN
P/C SHAKE
P/C MEAL
P/F BEFRE BED MEAL/SNACK MONDAY - FRIDAY. I NEED ADDITIONAL CALS NOW, SO THE WEEKENDS, AS LONG AS I GET IN 300G OF PROTEIN, ALL ELSE IS FAIR GAME.

Thanks for the advice bro, I will put that into my diet and post up some results in a couple of weeks. shot everyone some k who helped out, thanks again, feel free to add anything else that would help.