Can ya'll Review this Diet for me?

[LeanOnMe]

stats
age 34
height 71 inches
weight 188
bf 14.8%
goal: 7-8%
fat lbs 27.83
lbm 160.17
diet:
meal 1: 5 egg whites 1 egg 1/2 tbsp. olive oil 3/4 cup oats. 1 piece of fruit
cal. 500
meal 2: shake 42gr. whey and 50gr. dex and malto combo
cal. 400
meal 3: 5 oz chicken breast 1 1/4 cup brown rice with 2tbsp. rotel
cal. 375
meal 4: protein bar 33 pro. 33 carb 9 fat
cal. 330
meal 5: 4 oz. top sirloin 3/4 cup whole wheat pasta
cal. 470
meal 6: 1 cup 1% cottage cheese 1 cup nofat yogurt and 1 tbsp. anpb.
cal. 385

workout is basically a body for life routine. but my cardio is more a hold a heart rate of 150 for 30 minutes three x a week.

Thanks for your time!

 

[thajeepster]

looks like a great diet to me. Is meal two your pwo? if so how long after meal 1 til you workout and how long after your pwo do you eat meal 3?

 

[thajeepster]

the funny thing is that this diet looks more like my bulking diet. but im a pretty small guy.

 

[LeanOnMe]

looks like a great diet to me. Is meal two your pwo? if so how long after meal 1 til you workout and how long after your pwo do you eat meal 3?

Yes, I'd say meal one eaten and then I go to the gym maybe 1 1/2 to 2 hours after and then when I'm done at the gym I come home (20 minutes) and eat meal 2 (pwo) then eat meal 3 about 2 hours later.

 

[LeanOnMe]

the funny thing is that this diet looks more like my bulking diet. but im a pretty small guy.

The thing is I'm an ectomorph by nature. If I restrict calories much I drop a lot of muscle.
I use to not understand why everytime I tried to cut I would just shrink. My approach was way off. I'd go from eating like crazy and no cardio to hardly eating at all and a bunch of cardio.

I think just eating clean and working hard I will get very lean. I feel like I can do this for a long time. I'm hoping to get my metabolism speeding like I was 18 again. So far I feel very thermic with this plan.
Plus now that I'm eating all this good carbs, my shitter is actually starting to function again.

 

[thajeepster]

one more thing, id split up your whey pwo to 22g w/ water pre with a peice of fruit like an apple or something and keep the other 22g post with the dextrose/malto, you want a 2:1 ratio carbs to protein pwo.

 

[thajeepster]

you could probobly benefit from alot more vegetables also, add a few cups to your meal 3 and 5

 

[LeanOnMe]

you could probobly benefit from alot more vegetables also, add a few cups to your meal 3 and 5

Done.
Thanks a lot.
1 cup broccoli added to meals 3 and 5

I'll keep ya'll posted on progress.

 

[thajeepster]

sounds great, good luck.