First written diet.... please critique

[WarriorPL]

17 y/o, 5'7", 172lbs, mid-teens bf%
Goal: 10%bf, 175 pounds, abs to show

Meal 1 (breakfast): 6:30 AM
1/2 cup oatmeal w/ half banana (133cals, 1fat, 29carbs, 5prot)
3 whole egg omelet (278cal, 21fat, 2carb, 19prot)
Orange Juice (113cal, 27carb, 2prot)
Protein Shake (360cal, 3fat, 24carb, 60prot)

Meal 2 (lunch): 10:30-12:00PM
Two cans tuna w/ water (320cal, 2fat, 70prot)
1 teaspoon Olive Oil w/ tuna (119cal, 14fat)

Meal 3 (after school): 5:00PM
6oz Chicken breast, skinless (275cal, 6fat, 52prot)
Protein Shake (360cal, 3fat, 24carb, 60prot)

WORKOUT 6:30-8:00

Meal 4 (post workout): 8:30
Cooked Pasta (176cal, 1fat, 39 carbs, 4prot)
Protein Shake (360cal, 3fat, 24carb, 60prot)

Total: 2558 cals, 332 prot, 185 carbs, 54 fat
55/25/20

Activities:
20-30 minutes walking daily
Heavy weightlifting
20-30 minute jogging (2-3 times a week)

I feel that my fat/carb/prot intake is a little high, as well as my calories, but i'm active so i figure i need more.

Please critique my diet. It's my first shot at one. All input will be accepted.

 

[Senior Woonaki]

wizkid,
Nice to see you taking the time to write everything out.... Way to go.... Total calories should be (12 x current body weight ) - 15%... There is a great food resource on:
http://www.nutri-facts.com/search.asp

MEAL 1:
drop the oj, fruit juice is not all that it is cracked up to be.
keep the protein shakes and the oatmeal...
[ if you want to save time put the oatmeal right into your shake, it will thicken it up....]

Meal 2:
Looks good,
[if you have to cut calories you could cut down on the tuna a bit... I am not sure if you need 70grams in one sitting... might want to split that in half and save the remaining 35 for later in the day...]

Meal 3
Drop the shake - add some fibrous veggies.
[50 grams protein is good enough for one meal]

Meal 4
I would highly recommend some High GI carbs and some Whey protein
[both will be easily broken down and shuttled into your depleted muscles. I use Maltodextrin and Whey myself]

Meal 5
I would try and squeeze another meal in... No carbs, just protein and good fats....

ALSO:
I like the protein factory, you might want to pick up egg - casein and whey protein... http://www.proteinfactory.com/
I have been taking cheap egg/casein throughout the day and saving the whey for post workout.. Whey breaks down super quick. Casein/egg will keep protein in your system for longer periods of time than whey
Buy flax seed oil and try and take it with your protein shakes or your protein no carb meals
Take your vitamins - you don't want to get sick, your diet will go to sh!t...
Train hard, sleep at least 8 hours a day and drink as much water as possible.... YOU WILL BE A MONSTER!!!

 

[Mr.X]

17 y/o, 5'7", 172lbs, mid-teens bf%
Goal: 10%bf, 175 pounds, abs to show

Meal 1 (breakfast): 6:30 AM[/B]
1/2 cup oatmeal w/ half banana (133cals, 1fat, 29carbs, 5prot)
3 whole egg omelet (278cal, 21fat, 2carb, 19prot)
Orange Juice (113cal, 27carb, 2prot)
Protein Shake (360cal, 3fat, 24carb, 60prot)
drop the banana and the orange juice, add 5 egg whites

Meal 2 (lunch): 10:30-12:00PM
Two cans tuna w/ water (320cal, 2fat, 70prot)
1 teaspoon Olive Oil w/ tuna (119cal, 14fat)

Meal 3 (after school): 5:00PM
6oz Chicken breast, skinless (275cal, 6fat, 52prot)
Protein Shake (360cal, 3fat, 24carb, 60prot)
WHY DO YOUR PROTEIN SHAKES CONTAIN SO MUCH CARBS?
DROP THEM AND GET NO/LOW CARB PROTEIN

WORKOUT 6:30-8:00

Meal 4 (post workout): 8:30
Cooked Pasta (176cal, 1fat, 39 carbs, 4prot)
Protein Shake (360cal, 3fat, 24carb, 60prot)
AGAIN THE PROTEIN SHAKE CARBS ARE OUTRAGEOUS

ALL YOU HAVE TO DO IS REPLACE THE PROTEIN, AND DROP THE FRUIT; THUS, YOU CAN GET THE BEST OF THE DIET.
SOMEONE ALREADY POSTED THIS:
www.proteinfactory.com
or
www.beyond-a-century.com


ALSO, GET SOME AMINO ACIDS AND CREATING, SO YOU CAN AA AND CREATINE LOAD POST-WORKOUT

Mr.X

 

[WarriorPL]

The protein that i'll start using is found here ... i just ordered it last night, will be here tomorrow... i'll test it out...

MrX... what can i get amino acids from? The shake contains all 20 essential amino acids.

I've already been on a creatine phase, got a huge boost in power and gained on it, but the second i went off it i lost it all. I'm worried that will happen again.

Another thing i really want answered... are my carbs really that high? if i drop the OJ and banana... i'm clearly in the 60/20/20 ratios, even though my carbs will be 144, and my protein 346.

 

[Mr.X]

The protein that i'll start using is found here ... i just ordered it last night, will be here tomorrow... i'll test it out...

MrX... what can i get amino acids from? The shake contains all 20 essential amino acids.

I've already been on a creatine phase, got a huge boost in power and gained on it, but the second i went off it i lost it all. I'm worried that will happen again.

Another thing i really want answered... are my carbs really that high? if i drop the OJ and banana... i'm clearly in the 60/20/20 ratios, even though my carbs will be 144, and my protein 346.

First thing, I notice that the protein you ordered is still 24g carbs, why not carb free?

FOR liquid amino acids:
http://www.epinions.com/Twinlab_Amino_Fuel_Liquid_Amino_Acids_Sports_Nutrition

add some glycerol combo:
http://www.xsportsnutrition.com/liquid-muscle.html

More amino acids (liquid):
http://www.supplements101.com/cgi-bin/store/agora.cgi?page=amino2222l.html

-You are correct about the creatine, so I would try to stay on 5g as a sort of a bridge.

-You carbs are NOT that high, but for your own benefit dropping the fruit would make the fat-loss more efficient.

Mr.X

 

[WarriorPL]

What exactly do amino acids do for you?

 

[Mr.X]

What exactly do amino acids do for you?

amino acids=protein....they are the building blocks of proteins

AA help promote anabolism in the body, but in a much quicker and more efficient wat then just protein.

Mr.X

 

[b fold the truth]

I still think that you need to be eating more. 5-6 large meals a day...

B True

 

[Xtreme2001]

If you're cutting, you are consuming too many carbs.

Like b fold the truth said, you should be eating 5-6meals/day.