Does my diet look okay?

[Seashell]

I've been lurking & reading for almost a year now, I've learned SO much about what I was doing wrong before, nutritionally.

Here is what I'm currently eating. I know it's probably a bit tedious to read, but is there anything I should add/take out? Or does it look like I'm on the right track?

My stats :
female
5'7
21% bodyfat
155 pounds

Here is my daily diet:

7:00 AM 1/2 cup flax cereal:
14 protein, 3 carb, 6 fat, 122 cals

10:00 AM protein shake:
35 protein, 3 carbs, 3 fat, 180 cals

12:00 PM 2 tortillas, 4 slices lean turkey, gouda cheese, 2 tsp mustard:
42 protein, 8 carbs, 14 fat, 326 cals

2:00 PM 1 blueberry muffin (carb-free flour substitute)
6 protein, 3.5 carbs, 5 fat, 83 cals

4:00 PM 2 tortillas, 4 slices roast beef, gouda cheese, 2 tsp mustard:
33 protein, 11 carbs, 14 fat, 307 cals

6:00 PM workout!

7:30 PM 2 cans tuna, lettuce, tomato, cucumber, ff sf dressing:
48 protein, 10 carbs, 2 fat, 337 cals


DAILY TOTAL :

Protein: 191 grams = 67% of cals
Carbs: 39.5 grams = 14% of cals
Fat: 55 grams = 19% of cals
Calories: 1510

Any tips, suggestions, hints, or criticisms are appreciated!!

My goals are to lower my bodyfat to 15%, while holding onto most of my lean body mass.

Thanks!!

 

[Seashell]

Oops, forgot that my first meal also includes:

2 whole eggs:
13 protein, 1 carb, 11 fat, 155 calories

Now the totals should add up properly!

 

[nikkita]

how often do you train? what is the regular level of activity during the day? what are your goals?

 

[Seashell]

During the day I sit on my fat butt, office job.

So I train 6 x a week following a split that RealGains suggested.

Monday: rest
Tuesday : chest & tris, 40 mins cardio
Wednesday: 1 hr cardio
Thursday: legs, 20 mins cardio
Friday: 1 hr cardio
Saturday: back & bis, 30 cardio
Sunday: abs, 1 hr cardio

My goals are to lower my bodyfat from 21% to 15% without sacrificing too much lean body mass in the process.

 

[Seashell]

Oh, and I lift as much as I can possibly handle, to failure almost always. (I try to stop one rep before failure on squats and bench)

Am I getting enough calories do you think? Or too many?

 

[valerie]

I'd skip the muffin, tortillas I'd limit, add in real turkey or chicken or lean beef, add in much more veggies,drop the cheese.

I'd add in flaxseed oil for essential fatty acids, use oats, sweet potatoes, etc for complex carbs.

Cut way back on the cardio. A nice ratio for your diet is 40-40-20 or 50-30-20.

You could use carb cycling with more carbs on w/o days and less on off and cardio days. Don't be carb phobic, they do help maintain lbm. So much cardio will sure cost you lbm!

 

[BrickGirl]

Kill all that cardio!

 

[Seashell]

Okay Ladies, will do! Thanks for the advice!! Much appreciated.