critique my menu please

[keliska]

Hi, I have writen here already but once more please, rght now cup of days I made my diet plan so:
I'm 5'6' 108 lb work out 5x week 4x week i doing cardio 30 min BF 9%
I work 7 days at week...cleaning stors

my goal loss fat around stomach

1. 1/2 cup oatmeal+ 3-4 egg whites + 1/2 piece fruit {app. or grapefru.}

2. 20-25 g protein {4 egg whites or chicken or tuna } + 3-4oz.sweet potato or 1/2 cup barley + veggies {brocc or lettuce with cabbage or cucumber} + 1/2 piece fruit

3. before workout
20-25 g protein {chicken or cottage chees.} + 1/2 cup cooked oatmeal

4. protein shake 25-30g protein+ veggies

5. 30 g protein {chick, tuna or fish} + veggies {brocoo, green beans or cucumber}

6. before bed 20-25g protein

As fat I like use peanuts, with each meal I take litel bit, but my question is how much peanuts can I eat?????

And what about protein is it enought for me? Or can I eat more?

thanks a lot for help and answer

 

[Daisy_Girl]

First, let me clarify....your body fat percentage is currently 9%? How is that tested? 9% is EXTREMELY low for the average female. If you are truely 9%, I cannot imagine you have much more fat, if any, to lose. 9% is competition lean for many figure and fitness competitiors. At that BF%, I imagine you can see cuts in your abs now?

You diet looks fine to me - what again are your EXACT goals? Weight loss, muscle gain, BF%, etc.

Diet is SO individual - you have to "play" with the portions and food choices to see what works for YOU. Overall, it looks as though you have good food choices, they are clean, non-processed, basic foods. Your goals will determine amounts. To cut BF, your calorie intake should be about 10-11 x BW, to gain muscle calorie intake is about 13-15 x BW. Again, this is ALL individual. You have to give each diet change about 4 weeks to see if it is working, or not working.

One change I see, would be in Meal 3. I would limit your Oatmeal to 1/4cup. If you eat CC in that meal, I wouldn't even have the Oatmeal. Now, this is MY opinion. You have to decide what works for YOU. For me, I never have a "pre workout" meal. I just eat, and my meals fall where they may. Yes, I plan them out, but I never eat extra carbs pre-workout, and have never suffered. It is my opinion, that with the Oatmeal in Meal 1 and the carbs in Meal 2 you will be properly fueled for your workout. I would get rid of the Oatmeal and either just have protein plus veggie or the CC.

Nuts, I usually have ONE SERVING a day. This is about 1oz. Read the label for the size. I know it is about 16-22 almonds, but I do not know for peanuts. I suggest buying a food scale. It helps measure ALL amounts.

And that looks like an appropriate amount of protein for your BW. It is typically 1-2g per lb of BW.

 

[dzulboy]

the gender says male

 

[dzulboy]

a pushy dumb one at that