New diet check!

[Black03SVTCobra]

Hey everyone new to EF, but I do have some basic knowledge of diet, so I think anyways. I am currently cutting and was curious what you all think of my diet.
First, 24 years old, 6’ 235 15 to 16 BF % I have been lifting weights for 7 years, I have continued to keep getting strength gains, but times change and I would like to cut my BF down to around 10% I have never been on any kind of strict diet, while I don’t eat like a fat slob but I will be the first to admit that my diet needs to change to obtain my goals. So here it is I have been doing this for 4 days now please critique!

Morning 7:00 AM
Oatmeal, 4, eggs for a total of
25 g. of fat, 31 g. of carbs, 29 g. of protein Total Cals 430

Mid Morning Snack 9:30 to 10:00 AM
Brown rice, chicken breast, home made salsa, plus baby carrots for a total of
3 g. of fat, 42 g. of carbs, 26 g. of protein Total Cals 295

Lunch 12:00 to 1:00 PM Same as above
3 g. of fat, 42 g. of carbs, 26 g. of protein Total Cals 295

Afternoon snack 3:00 to 4:00 P.M.
1, peace of wheat bread, 3, whole eggs
19.5 g. of fat, 31 g. of carbs, 24 g. of protein Total calls 285

5th meal at 7:00 P.M Post Workout
PWO Shake
29 g of dextrose and maltodextrin plus 60 g. of protein
Roughly 500 Total cals

Dinner 9:00 P.M
Steak and Chicken breast/ veggies
8 g. of fat, 8 g. of carbs, 57 g. of protein Total Calls 320

Total Cals, I have the numbers set up exactly in a excel spread sheet and this is how they come out
Total Calories 2,213.5
Total Protein 222 grams for a total number of calories 888
Total Carbohydrates 184 grams for a total number of calories 736
Total Fat 65.5 for a total number of calories of 589.5
Ratios of
Protein 40%
Carbohydrates 33%
Fats 27%

Sorry its long everyone but I did not want to leave out any information.

 

[Black03SVTCobra]

Bump

 

[Black03SVTCobra]

someone?

 

[dgatehouse]

I'd say your diet looks good except your not getting any healthy fats it seems. Ditch the whole eggs, make sure you get some EFAs. So, all natural peanut butter, fish, olive oil, etc.

Other than that you should be good.

 

[nikkita]

I agree with dgatehouse, your diet looks ok, but change the whole eggs to only egg whites

 

[Black03SVTCobra]

Will do, so technically speaking this means I can consume more egg whites to reach the calories that I had from the whole egg whites. I assume there is less calories in the egg whites, never tried them or even looked at them before. But I will look into getting some. Thanks for the replys.

 

[dgatehouse]

Yes, egg whites are all of the protein in the egg. The yolks comprise of just fat. So I would substitute the fat from the yolks with some good fat. You need fat in your diet, but not that kind.

 

[Black03SVTCobra]

Yes, egg whites are all of the protein in the egg. The yolks comprise of just fat. So I would substitute the fat from the yolks with some good fat. You need fat in your diet, but not that kind.

I will hit the store today and pick some up, best place online to get some flax oil, ground flax from. I remember reading something about how flax in a pill form does nothing for you or very little. Also like the other thread about grapeseed oil, would that be ok to substitue in for the flax? For some reason or other I was visting my grandparents the other day and they have like 5 gallons of it just setting.

 

[alopez]

all i gotta say is BLOACK SVT COBRAS 2003 ARE THE SHIIIIT!!I HAVE ONE!!LOL

 

[Black03SVTCobra]

ya, what color and mods? Best car I have ever owned. To bad its winter were I live and its in the garage sleeping and awaiting more mods.