Diet critique - lost 20lbs so far

[zigggz]

Hey guys, been on this diet for a few months.. I lost about 20 lbs, but I haven't really gone down at all the last couple weeks.. I got a little lazy on lifting/cardio so I added those back in 3x week.. I'm wondering if anyone can critique my current diet.

BMR: 2088
TDEE: ~3000

6'0, 230 lb, about 22-23% bf

goal: lose another 20+ lbs

Non-workout days:

http://shup.com/Shup/252506/fitdayu.jpg

Workout-days: (I do PWO 30 mins LI cardio or 20 mins of HIIT (I alternate))

http://shup.com/Shup/252507/fitday2.jpg

the white bagel and whey shake are taken PWO

My split is about 40/40/20 protein/carbs/fat

Any suggestions on what to tweak? Is my split good or should I change it? I'm also aware I'm not getting much veggies, but I really hate them, heh..

P.S. should I do a refeed? If yes, how many cals/carbs do you guys suggest I aim on my refeed day?

Thanks!

 

[hesnobradpitt]

Hey mate looks fairly ok , but you should be dropping on that maybe its your cardio .

Also try dropping the bagel and change the rye to a salad or 100% whole grain its lower GI .

The casein is good but i dont think the olive oil is of any good to your goals drop it or use fish oil but the casein will digest slow enough .

Brad.

 

[zigggz]

Hey mate looks fairly ok , but you should be dropping on that maybe its your cardio .

Also try dropping the bagel and change the rye to a salad or 100% whole grain its lower GI .

The casein is good but i dont think the olive oil is of any good to your goals drop it or use fish oil but the casein will digest slow enough .

Brad.

Thanks brad. The white bagel I take only PWO.. supposed to be a good fast acting carb.. but I'm gonna drop the portion size so I only ingest 40g carbs..

I could get rid of the extra virgin olive oil that i take with t he casein at bedtime.. i mostly do it so I can reach 2200 cals for my non-workout days and its a nice slowly digesting source of calories, along with the casein.. think 2200 cals is too high for my off days?

Also, the rye bread i get is from this bakery that makes it with whole wheat flour, no preservatives, no sugar, etc.. it's GI should be on the same level as wheat bread.. but I wonder if GI even matters much when you're restricting carbs to begin with.

So i'm basically wondering if I should be eating less than 2200 cals on my off days (2550 or so on my workout days)? Also, I'm reading some threads on here of people on cutting diets that split carbs much lower than I do.. around 20-25% carbs, 40% protien, and 30% or so fat..maybe my 40% carbs is too much?