New Diet Critique

[supah hawaiian]

Looking for critique on diet
I have read a lot of the threads, and hope I have done this correctly. Any suggestions are welcome and appreciated. If you have any questions let me know.

Total Calories 2943 Fats: 17% Carbs: 33% Protein: 50%
Current weight 190

Weeks 1-2 = 2943
Weeks 2-4 = 2743 off days, 2843 workout days
Weeks 4-7 = 2643 off days, 2743 workout days
Weeks 7-11 = 2543 off days, 2643 workout days

Meal 1: 6:00 am Total calories 545
½ cup rolled oats
½ cup fat free milk
3 boiled eggs (large)
1 scoop whey protein
3 fish oil caps

Meal 2: 8:00 am Total calories 583
½ cup fat free cottage cheese
1 medium grapefruit
1 oz almonds
6 oz chicken breast
½ cup brown rice

Meal 3: 10:00 am Total calories 327
½ cup rolled oats
½ cup fat free milk
1 large banana

Meal 4: 12:00 pm Total calories 312
1 medium grape fruit
1 cup broccoli
6 oz albacore tuna in water

Meal 5: 2:00 pm Total calories 294
6 oz chicken breast
½ cup brown rice
1 cup broccoli
4 tbsp salsa
3 fish oil caps

Workout: 4x weekly 4:00 – 5:00 cardio every other day. 60 min LI (treadmill)

Meal 6: 5:30 pm Total calories 624
6 oz albacore tuna in water
1 cup broccoli
4 tbsp salsa
2 scoop whey protein
½ cup rolled oats
3 fish oil caps

Meal 7: 7:30 pm Total calories 257
6 oz chicken breast
½ cup brown rice

 

[JonesersRX7]

TTT for a co-worker.

Go easy with the critque as I helped him assemble it, so if it's crap, it's on me.

:run:

 

[Jim Mills]

How tall are you.... I'm dieting now. Started at 190 @5'8".... This is week 3 and I'm around 180-182.... I'm only comsuming 1,800-2,000 cals a day. I'm also consuming about 200g of protein in my diet. Lifting 4 days a week and also cardeo on the treadmill 3-4 times a week...... Good luck, keep us posted.... Your diet looks pretty clean, but a little to much food for me..... Then again, who knows. Maybe I souldn't have droped that much weight in 3 weeks.

 

[JonesersRX7]

3 pounds a week would be a little muscle, fat and water I think.

He has only been eating 3 meals a day so I put calories at that level for 2 weeks to get used to the meals and kick start metabolism again.

Hopefully starting there and working down he won't stall out as quickly.

I dunno... maybe I am way off. :think:

 

[Jim Mills]

He has only been eating 3 meals a day so I put calories at that level for 2 weeks to get used to the meals and kick start metabolism again.

Hopefully starting there and working down he won't stall out as quickly.

I dunno... maybe I am way off. :think:

That sounds like a good plan.... He should notice weight loss seeing his metabolism will be running wild..:run: