Any modifications on new diet?

[cbates]

I was wondering if somebody could check my diet out and see if there is anything I can change to reach my goal? Thanks for any advice..

goal: lose last little bit of fat on my lower abs, but gain muscle at the same time
height: 5'11
weight:170 lbs
age: 22
additional info: real crappy metabolism system and unable to change times of meals due to my 13 hour work shifts.
workout info:
abs, arms, chest on Monday and Thursday
back and legs on Tuesday and Friday
cardio on Sunday and Wednesday

7:15 am (pre workout)
Oats
calories: 150
protein: 5g
fat: 3g
carbs: 27g

8:15 am (post workout)
protein shake w/ 1 and 1/2 cup of skim milk
calories: 240
protein: 35g
fat: 2g
carbs:21g

9:30 am (meal one)
3 egg whites and 1 whole egg, 2 slices of fat free cheese , 2 slice of turkey cut from the deli, 1 tbsp of olive oil
calories: 355
protein: 34g
fat: 19g
carbs: 7g

1 pm (meal two)
cottage cheese
calories: 240
protein: 39g
fat: 3g
carbs: 12g

4:30 pm (meal 3)
tuna with shredded cheese and flax seed oil
calories: 280
protein: 45g
fat: 8g
carbs: 6g

8:00 pm
protein shake with water
calories: 120
protein: 21g
fat: 2g
carbs: 3g

10 pm (meal 4)
bakes chicken breast
calories: 170
protein: 34g
fat: 3g
carbs: 0g

11pm (snack)
veggies (usually spinach, green beans, or something like that)
calories: 60
protein: 3g
fat: 0g
carbs: 12g

12pm (before bed)
protein shake w/ 1 and 1/2 cup of skim milk
calories: 240
protein: 35g
fat: 2g
carbs:21g


total calories: 1855
total protein: 251g
total fat: 42g
total carbs: 109g


Can anybody see any modifications that I can make on this diet to achieve my goals?? The carbs look a little high, anything I should take out to lower the carbs?

 

[diamonddiceclay]

DO NOT HAVE ANY CARBS AFTER 8 PM OR YOU'LL HAVE TROUBLE CUTTING-also do not have any dairy-that should be enough to get the results you need

 

[cbates]

DO NOT HAVE ANY CARBS AFTER 8 PM OR YOU'LL HAVE TROUBLE CUTTING-also do not have any dairy-that should be enough to get the results you need

When you say any dairy, is skim milk and fat free cheese OK? I mean both have no fat and both have low carbs. I can see why not to have whole milk and regular cheese b/c they are loaded in fat, but would the fat free make a difference? Both are good sources of protein and calcium. Thanks

 

[Enock]

Dairy is only a problem for some.

If you have any degree of lactose intolerance it may cause you to hold water. Many people are lactore intolerant the degree of intolerance can be so insevere that it goes comepletely unoticed.

So unless you know dairy specifily causes you to retain water theres no reason to its removal from your diet.

 

[cure]

In general, a little cheese is not that bad but you have plenty of it as well as milk in your diet.

 

[diamonddiceclay]

When you say any dairy, is skim milk and fat free cheese OK? I mean both have no fat and both have low carbs. I can see why not to have whole milk and regular cheese b/c they are loaded in fat, but would the fat free make a difference? Both are good sources of protein and calcium. Thanks

I'd skip both to be safe