Diet plan help please

[etherX]

How does this plan look. I'm early 30's, 6'2", 196 lbs., not sure BF% but high, Tanita scale reports 20%. I recently dieted down from a fat 265 lbs and have stabilized where I am now. I know this is lame, but not really working out right now. Plan to get back to the weights/BJJ soon but work has been horrible lately.

Meal 1 (6 am) - 10 egg whites, 1/2 c oatmeal

Meal 2 (9 am) - Protein shake made with water (hard to get away from work long enough to eat food at this time)

Meal 3 (Noon) - 6-8 oz chicken breast, 1/2 c br rice, 1 c broccoli

Meal 4 (3 pm) - albacore tuna 1 can, small (1/2?) sweet potato, spinach salad with raw veggies, some FF dressing, light mayo/mustard on tuna

workout (6 or 7 pm) - no meal at this time, don't like to workout with food in the gut

Meal 5 (after workout) - protein shake with water maybe some dextrose (if not lifting then just protein and water)

Meal 6 (whenever I get home) - 6 - 8 oz chicken breast, salad, FF dressing

Plan to take in 30-40 gm protein with each meal, adjust the calories so that I loose weight. 1800 or so until I get back to the gym and then maybe 2000+ depending on what happens with the scale and the mirror. Any input here?

Thanks much

 

[lund]

How does this plan look. I'm early 30's, 6'2", 196 lbs., not sure BF% but high, Tanita scale reports 20%. I recently dieted down from a fat 265 lbs and have stabilized where I am now. I know this is lame, but not really working out right now. Plan to get back to the weights/BJJ soon but work has been horrible lately.

Meal 1 (6 am) - 10 egg whites, 1/2 c oatmeal

Meal 2 (9 am) - Protein shake made with water (hard to get away from work long enough to eat food at this time)

Meal 3 (Noon) - 6-8 oz chicken breast, 1/2 c br rice, 1 c broccoli

Meal 4 (3 pm) - albacore tuna 1 can, small (1/2?) sweet potato, spinach salad with raw veggies, some FF dressing, light mayo/mustard on tuna

workout (6 or 7 pm) - no meal at this time, don't like to workout with food in the gut

Meal 5 (after workout) - protein shake with water maybe some dextrose (if not lifting then just protein and water)

Meal 6 (whenever I get home) - 6 - 8 oz chicken breast, salad, FF dressing

Plan to take in 30-40 gm protein with each meal, adjust the calories so that I loose weight. 1800 or so until I get back to the gym and then maybe 2000+ depending on what happens with the scale and the mirror. Any input here?

Thanks much

everthing looks good but in meal 4 the sweet potato should be 4 oz. and cut out the salad dressing I like to use balsomic vinigar on my salads.