criticize my diet please!

[robph]

Hey everyone, I'm currently 205lbs around 12-15%bf. i am trying to get leaner but,my diet still needs work, my big prob is that I workout at night,
my diet plan follows
7am
1 bowl of oatmeal w/ water
4 egg whites

9am
40grams of protein

noon
1cup of brown rice
1cup of mixed veggie
8oz of lean chicken breast

3pm
40grams of protein or a tuna salad

6pm
1cup of brown rice
1cup of mixed veggie
8oz of lean chicken breast

9pm(b4 workout)
40grams of protein or a tuna salad

midnight(post workout)
1cup of cottage cheese (ps ever since i added cottage cheese to my diet plan i started to hold in more fat in my abs so i want to switch this)

please help me out my i know my diet is messed up and what foods should i cycle in and is my timing good at all? i am really confused about it.

thanks a lot

 

[Hazard]

at first look it looks solid, what are the ration=cals/prot/carb/fat?

 

[robph]

at first look it looks solid, what are the ration=cals/prot/carb/fat?

that's is one of the things i am trying to figure out, i am suppost to cycle in cabrs and cal to trick my body into burning more fat but i've no clue how to do that, bro you know any websites i can go to o figure this out,
any help is apriciated bro thanks

 

[gjohnson5]

Hey everyone, I'm currently 205lbs around 12-15%bf. i am trying to get leaner but,my diet still needs work, my big prob is that I workout at night,
my diet plan follows
7am
1 bowl of oatmeal w/ water
4 egg whites

9am
40grams of protein

noon
1cup of brown rice
1cup of mixed veggie
8oz of lean chicken breast

3pm
40grams of protein or a tuna salad

6pm
1cup of brown rice
1cup of mixed veggie
8oz of lean chicken breast

9pm(b4 workout)
40grams of protein or a tuna salad

midnight(post workout)
1cup of cottage cheese (ps ever since i added cottage cheese to my diet plan i started to hold in more fat in my abs so i want to switch this)

please help me out my i know my diet is messed up and what foods should i cycle in and is my timing good at all? i am really confused about it.

thanks a lot

1. Dont be afraid of egg yolk. It will do nothing in terms of raising your cholesterol, infact it will help you in many ways.

2. The 9am protein should probably have some carbs with it so that it will absorb. Protein on an empty stomach gets converted to carbs

3. The before and after workouts should be whey protein. Whey should be absorbed in a whole 30 minutes. I wouldn't do the tuna because it won't be digested by the time you get to the gym and some even puke during workouts with food in thier stomach.

Post workout should also be whey but you can mix it with some casein or egg and put some carbs in it again so that it will absorb.

4. night time should be slow digesting macronutrients such as oats, yams , green veggies and milk protein or micellar casein


There is no dietary fats or fiber in this diet at all

 

[lacoste]

2. Protein on an empty stomach gets converted to carbs

Very interesting. I did some research on this, called gluconeogenesis. K to you.