please critique my diet gvc3k

[gvc3k]

4:30am ½ scoop whey protein w/ water. 13g protein
55 cals
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5:30am-6:15am Cardio 45 min ~600 cals

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6:30am ½ scoop whey protein w/ water. 13g protein
3g glutamine 65 cals

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7:30am ¾ cup of egg whites 36g protein
6 slices of ham 5.5g fat
½ cup whole wheat Quaker oats 27g carbs
310 cals
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10:15am Max MRP 45g protein
(during school) 24g carbs
4g fat
312 cals
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12:45pm 1 can tuna 46g protein
1/2 cup red beans 27g carbs
1 tbsp NPB 7.5g fat
360 cals
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3:30pm Max MRP 45g protein
(during work) 24g carbs
4g fat
312 cals
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5:30pm 4 lean chicken tenderloins 40g protein
1 tbsp flax 13g fat
317 cals
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6:30pm-7:20pm Weight Training

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7:30pm PWO (1 cup whey, 5g glutamine) 27g protein
130 cals
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8:30pm 1 can tuna 60g protein
1 cup low fat cottage cheese 3g fat
6g carbs
285 cals
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Total: 325g protein
102g carbs
37g fat
2146 cals

 

[gvc3k]

heh sorry. i'm 5'10 190lbs 17%bf. My current goal is cutting down to about 10%.

 

[gvc3k]

I meant i burn 600 calories during my am cardio. I dont make the MRP myself, they are made by MM sports nutrition. The 27g protein/glutamine is just my PWO shake. The reason i wait to actually eat food an hour after lifting is because i read that you burn more calories after you lift that way. Maybe i read wrong, i dunno. Why only 5% more protein than carbs?

 

[pintoca]

Since Tiggy already commented on the foods, I will coment on the numbers (and I hope I can beat Tiggy to a thread today...)

You should swing between 2100 - 2600 cals in your diet, it is a good idea to zig-zag since it keeps your body guessing.

Depending on how carb-sensitive you are you will need to play with your carbs-proteins... Fat normally stays put at about 20-30%. For carb-sensitive people, 25% carbs seems to work. Again, this needs to be cycled or your pumps will suffer. Twice a week, have a refeed day where you go for something like 50%carbs, 30% prot, 20% fat. Try this every 3 days.

After looking at your diet, my main question is where are the High GI carbs in your PWO shake??? I only see whey...

 

[gvc3k]

a 40/30/20 would make that 90%? do you mean 50/30/20, cause thats what i was goin for, but it didnt really work. I figure if I eat somewhere between 2200-2400 that each meal has to be 350-400 cals. So 50/30/20 of that would be about 50gprotein, 30gcarb, and 8g fat per meal. Thats why I figured those mrp's where pretty good, because thats almost their exact ratio. I dont weight lift and do cardio every day, I lift 4 days a week, for 45 min, and cardio 6 days/week, I mostly stick to 45 min 75mhr. I appreciate your guys comments btw, thanks.