Critique my diet!

[15yroldinNY]

6AM: Whey Protein Shake(22 protein,3 carbs,1.5fat, 1 sat fat, 110 cals) One
tbs Olive Oil-0 pro, 0 carb, 14 fat, 1 sat fat, 120 cals
2 egg whites(30 cals, 8 grams protein), 2 whole egg(10g’s fat, 3 sat,
12 protein, 150 cals)
Oats-1/2 cup, (150 cals, 3 grams fat, 27 carbs, 5 pro)
Total for meal : 390 calories, 47 protein, 30 carbs, 28.5 fat
Meal 2: 9am: Protein shake(22g’s protein, 3 carbs, 1.5 fat, 110 cals)
1tbsp olive oil
Meal 3:12 :30 PM: Protein Shake(22gs protein, 3carbs , 1.5 sat fat, 1 sat fat,
110 cals)
Total so far( 610 cals, 91 pro, 36 carbs, 34.5 fat)
Workout at 2PM
Meal 4ost workout 3pm: Whey protein , (50g pro, 7 c, 4 fat fat, 1 sat
fat 250 cals), power ade(16 fluid oz) (38 carbs, 140 cals)
Totals so far: 930 cals, 141 pro, 81 carbs, 38.5 fat
Meal 5: 2 grilled chickens(58 protein, 5 fat, 0 carbs, 309 cals)
1/2 cup brown rice: (160 cals, 3 pro, 32 carbs, 1.5 fat)
1tbsp olive oil14 fat, 120 cals)
Totals so far: 1590 , 202 pro, 113 carbs, 59 fat
Meal 6: Cottage cheese(14 grams protein, 6 carbs, 1.5, 90 cals)
Total: 1800 cals, 216 pro, 119 carb, 74 fat
53/29/18 breakdown, i know its supposed to be 50/30/20, but this is close
enough. What do you think?

 

[Kahn]

Tell them how tall you are and what you weigh.

 

[15yroldinNY]

5'9 150, 15 yrs old, male

 

[15yroldinNY]

i dont weigh 150 my bad, i weigh 170. I wanna way f'n 150 lol!

 

[Kahn]

Looks to me to be a clean diet. Are you trying to lose or were you joking about wanting to be 150? Different parts of the country joke differently so I couldn't tell.

 

[Canadian Cobra]

If you're 5'9 you likely wanna' be at least 170, otherwise you wouldn't
be on this board?!

At 170 your daily caloric intake for maintenance should be 15 x 170 = 2550 cal.
If you're calories are lower you'll loose weight (hopefully bodyfat).

If you want to maintain, maybe gradually gain some muscle, keep your calories
closer to the 2500 than the 1800 you have in your diet plan.

I'd suggest more carbs post-workout (while still at the gym). Replace your
protein shake with a meal replacement drink (protein & carbs). Maybe have a
banana, raisins, dates etc. You need carbs immediately after weight training.

Otherwise, you've got a good plan - well done.

 

[15yroldinNY]

Im trying to cut down to 150. My BF is around 22%!! Anyways, the brown rice and oatmeal taste like SHIAT! Anyone got any tips? Is the rice better in the microwave or the stove? Can yuo just eat the oats dry?

 

[Bobarell]

Throw the oats in a blender with your protein shake.

Rice is better on the stove. Try making the rice and than mixing it with some chicken or something. Kinda like chinese fried rice. Maybe mix in some brocolli and that makes a kick ass balanced meal. Man that rice sounds good....I am trying a diet without any carbs right now wo all the talk about rice and oats is killing e. LOL

 

[FitnessFrk]

Cobra....15 x 170 ? Is that how you calculate calories? If so it is an inaccurate formula for the BMR.