somebody checkout my program give advice/comments

[bunduki]

im 202lbs not alot of muscles though, am aiming for 180lbs , thru my own research and errors i ve tried to formulate my own diet and workout plan.
diet-- protein 185gm, carbs 90-110gm, fats 15gm
workout---shoulders/back
biceps/ calves
quads/hams
triceps/chest
cardio--4x a week 25-45 mins

meals
7.00 am 5 egg whites
a slice of wheat bread
9.am an apple
workout
11.am mgf-2 protein shake
12.00pm rice/tuna/ veggies

3.00pm an apple
5.00 chicken breast / veggies
8.00pm protein shake

 

[PursuitOfShredded]

Too few....

calories in my opinion....Unless, you're serving sizes of rice, tuna, chicken and shakes are more than one....it depends on the serving sizes, but based on that info there, looks like you'll only be getting in 1500 - 1800 calories, which, yeah, you'll lose a lot of fat, but probably a lot of muscle, too.

 

[satchboogie]

i see many flaws in both your diet and exercise routines. too long to explain but if there's one thing i would recommend more than anything is that you UP YOUR FAT INTAKE!

 

[ucdkid]

Where are your efa's? Throw out some of that fruit and add fish/flax oil


Later
UCD KID

 

[nclifter6feet6]

im 202lbs not alot of muscles though, am aiming for 180lbs , thru my own research and errors i ve tried to formulate my own diet and workout plan.
diet-- protein 185gm, carbs 90-110gm, fats 15gm
workout---shoulders/back
biceps/ calves
quads/hams
triceps/chest
cardio--4x a week 25-45 mins

meals
7.00 am 5 egg whites
a slice of wheat bread
9.am an apple
workout
11.am mgf-2 protein shake
12.00pm rice/tuna/ veggies

3.00pm an apple
5.00 chicken breast / veggies
8.00pm protein shake

looks good. i would probably drop the rice and add an orange. and possibly take out about 30-40 grams of protien and replace with another 2 pieces of fruit.(apple or pear or whatever).