Critique My Diet Pleast

[Teiki]

Hey, I'm gonna start dieting Monday.

This is not for a show, just to drop the bodyfat I've accumulated in the last couple of years. My goal is to drop back down to about 10%.

Height: 6'1''
Weight: 210lbs
Bodyfat: I would guess between 15 and 18.
Training: DC 2-way split
Cardio: I'm gonna start with 30 minutes, 3X a week, low intensity (bike)

Here are the foods I plan on eating from each macro group.

PROTEIN:
Chicken Breast
Top Round Steak
Striper Fish Fillet
Orange Roughy Fish Fillet
Egg Whites
96% Ground Beef

FAT:
Almonds
Natural Peanut Butter
EVOO
Fish Oil

CARBS:
Quaker Oats
Brown Rice

VEGETABLES:
Green Beans
Asparagus
Romaine Lettuce
Brocolli

So it will look something like this (with vegetables in as many meals as possible)

-WORKOUT DAYS (MWF):
1-PRO/CARB
2-Pre-workout Shake (2 scoops Whey, 1 Scoop Waxy Maize, 1 Cup Oatmeal, Leucine, Beta Alanine)
3-Post-workout Shake (2 scoops Waxy Maize, Leucine, Beta Alanine, CEE)
-Post-post-workout shake (2 scoops whey)
4-PRO/CARB
5-PRO/FAT
6-PRO/FAT
7-MILK PROTEIN ISOLATE

OFF DAYS (TUE, TH, SAT, SUN):
1-Pre-cardio shake (2 scoops whey, Leucine, beta alanine?)
-Post Cardio Meal (PRO/CARB)
2-PRO/FAT
3-PRO/FAT
4-PRO/CARB
5-PRO/FAT
6-MILK PROTEIN ISOLATE

Also, I sip green tea all day.

So if you could give me some suggestions on anything, including
1) What foods you would recommend adding/dropping (especially from the FAT section)
2) Some supplements to add/drop
3) Anything else

 

[faiz]

Looks really good.

On your off days. Dont drink your pre cardio shake. Drink it after cardio. Heres why.

50 grams of Protein in 20 kcal correct? Ok, so say you perform 30 minutes at your low to moderate walk, how many calories dose it say you burn? About 250 or so? Get ready b/c those initial 80kcal from your protein will be the first to go, then your stored glucose, then finally your fat. Hopefully by the time FFA's are being released into your blood stream you wont be cooling down.IMO eating before cardio is counter productive, no matter what your intensity is it will use the food for energy. You want to mobilize triglycerides to break down into FFA's and be put in the blood stream for fuel, not use what you just ate for fuel, hence counter-productive.