Please Critique routine/diet

[healthnut]

GOAL: lower bf%: i'd like to drop 2 sizes in 12 weeks. (is that realistic???)
Schedule: I plan to maintain this routine for 12 weeks before I recalculate carb/pro/fat intake and adjust workouts.


Meal 1: (8:30am)
4 egg whites
1 egg yolk
ff mayo
spinach

Meal 2: (10am)
Oatmeal (1 cup cooked)

Meal 3: (12:30pm)
Salad + flax seed oil or olive oil as dressing
Chicken
Rice (1 cup cooked)

Meal 4: (3:30pm)
FF cottage cheese (1 cup)
Coucous (1/2 cup cooked)

Meal 5: (6:30pm)
Tuna + celery + mustard
Beans (1/2 cup – probably lentils)

Meal 6: (8:30pm)
Turkey
Green Veges

Meal 7: (10pm)
Protein shake : "night protein" w/ice cream (just kidding – w/water and flax)



EXERCISE:
Cardio only: 3X a week for 45mins (first thing in am)
Weights: 3X a week plus cardio for 20min (first thing in am)

MENTAL FOCUS:
Got it!!
Definitley need steady reinforcement…
Need some good anti-binging tips too...


Thanks!!

 

[healthnut]

Forgot to mention a few things:

It comes out to about 1600 cals:
130carb, 190 pro, 35 fat.
i'll be drinking 10 glasses of water (at least working up to that)


oh and I used Spats' Cutting Diet as the basis of my diet- thanks!

 

[BrickGirl]

how old are you?
how tall are you?
how much do you weigh?
cardio, geez, how long have you been doing that much cardio?
80oz of water? need at least 128oz.
I just kinda scanned over it though.

 

[healthnut]

I'm 27.
I'm 5'6''
I don't know how much I weigh (I quit checking, but it's prob about 165 ?).

128oz of water? wow!! ok..i'll work up to it.
have NOT been doing that much cardio (wish I had); do you recommend less cardio?

 

[Dingo12]

Slightly higher kcals, say 1800-2000 will work better for you. You will still lose fat, whilst preventing binges.

 

[doc_pup]

I'm in agreement with dingo, your calorie increase should come in the form of good fats, i'd bump your fat intake up to 50g/day, that'll make your total cals come out to 1730, which should be fine, i'd suggest using almonds or something, you seem to be getting enough omega-3 and omega-9 fatty acids, but you are lacking in omega 6, so the almonds will help with that and as dingo said, it will also help with any carb cravings.

 

[Robert Jan]

Brickgirl gawd is that you in the Avatar?

got pics?