Please critique my meal plan

[Machina09]

Based on various factors and calculations (such as RMR, TEF, NEAT, bf % etc), I've determined these are my caloric needs:

Non workout days: 2922 kcal
Workout days: 3557 kcals

Here is what my diet looks like from my research:

7:45 AM

Protein/Carb drink:
56 g Maltoodextrin
28 g hydrolyzed whey
5 g BCAA
3 g Glutamine
5 g Phenylalaline

Total Calories: 336

8:00 AM

Workout (1-1.5 hrs intense lifting)
I will be sipping the same drink between workouts.

Total Calories: 336

9:30 AM

Post workout
I will be drinking the same drink after workout.

Total Calories: 336

11:30 AM

1.) Omelet comprising of 6 egg whites, 1 whole egg, 4 oz turkey ham, 1/2 green pepper, 1/2 onion, 1 slice fat free cheese, cooked in vegetable oil.
2.) 1 Banana
3.) 2 fish oil caps

Calories: 695
Protein: 71 g
Carb: 62.4g
Fat: 16g

1:30 PM

Chicken fried rice:

Calories: 770
Protein: 74g
Carbs: 84g
Fat: 14g

4:30 PM

2 Tuna burgers:

Calories: 475
Protein: 63
Carb:14
Fat: 41.6

7:00

Brocolli beef stir fry

Calories: 487
Protein: 53
Carb: 20
Fat: 49.71

10:00

Lamb kebabs

Calories: 557
Protein: 44
Carb: 20
Fat: 74.24

So what do you guys think? I took an awefully lot of time making this plan, so I REALLY value your constructive advice. Tear it apart as you see appropriate.

 

[iggy]

too much fat bro.
ditch the lamb kebobs and add some red meat, salmon/shrimp/tilapia, or chicken. eat tuna instead of tuna burgers as they are less in fat. eat eggs first off in the a.m. and throw in some kind of a complex carb (like oats or whole wheat bread). never eat anything fried. eat brown rice if you want rice. cottage cheese, milk, or casein before bread, find out a really good post workout shake (pwo) there is plenty of good threads about them on EF. eat carbs until 3pm then quit. lots of veggies with you meals and make sure you get a lot of protein in spread out through the day.

 

[wills_got_rythm]

too much fat bro.
ditch the lamb kebobs and add some red meat, salmon/shrimp/tilapia, or chicken. eat tuna instead of tuna burgers as they are less in fat. eat eggs first off in the a.m. and throw in some kind of a complex carb (like oats or whole wheat bread). never eat anything fried. eat brown rice if you want rice. cottage cheese, milk, or casein before bread, find out a really good post workout shake (pwo) there is plenty of good threads about them on EF. eat carbs until 3pm then quit. lots of veggies with you meals and make sure you get a lot of protein in spread out through the day.

+1 I was also wondering why you wait so long in the morning to have a solid meal. I like the shake though. I guess if it works for you keep goin, but I would get a solid meal at least within an hour of waking up. I use one shake in the mid morning and a PWO on workout days and the rest is solid meals....

 

[cobracock1979]

Hey bro,

Not enuf EFA fats- get em from oily fish, flax, nuts, olive oil etc.

Why you takin Maltodex pre workout as well as post? Judging by your cals intake you appear to be on a very lean bulk? That sugar pre training wont help.

If its for energy they some of omega's products/ arganine etc.

Whats your body type (ecto/ endo/ meso)? What are your goals?