my diet need some help!!!!

[pbkilla619]

im 5`7 170 im trying to loose some weight and add soome muscle

please critique!!!!!!!!!!!!really need really need help

meal 1 -9:00 am
1 full egg and and 2 egg whites
1 slice of wheat bread
and maybe one cup of oatmeal

meal 2- 12:00pm
can of tuna with tomato and onion
(what can i eat it with cause i dont like it alone)
or should it be as same as meal 3


meal 3-3:00pm
6 oz chicken with brown rice
1 cup of veggies(carrrots, peas,corn)

work out -5:00pm
2 scoops of whey with 2% milk after work out


meal 4-7:00pm
dont really know what to eat
maybe some alomonds
or unsalted peanuts

meal 5-9:00pm
dont know what to eat at this or if i need to eat
help!!!!!

i am also drinking 2 liters of water...dont know if thats enough

thank you ver much

 

[Sassy69]

Here's a couple suggestions to help make it make more sense -- first ---

- Do you know what your bodyfat % is? Hard to know "how much" you have to lose & gain. IF you don't know, can you get it done w/ calipers at your gym?

- Put the above diet into a food counts program like www.fitday.com - its a free, online program that is very easy to use. For the meals you arent' sure of, you can just put in a normal dinner meal as a place to start. That will give you the total calories as well as the macronutrient breakdown - the amount (grams) & % of proteins, fats & carbs in the diet. Then we can talk more about what will get you to your goal.

- what do you currently do for trainng ? can you list your current split - days, muscle groups or how ever you train & cardio?

Also w/ the water - think more in terms of gallons than liters. I'd use a guideline of 1 oz of water per 1 lb of your bodyweight. 100 lb - 100 oz water. For guideance - I'm a girl, I weigh around 160 lb & drink about 1 1/2 g of water / day.

 

[poysyn]

I normally never try to go below 6L of water