trying to lean down for the summer

[adidas_soccer]

Is this a good menu for losing fat?

Breakfast: 5:30
oatmeal/ scoop whey/ 1 tbsp flaxseeds
or
5 eggs whites with tuna and flaxseeds
fiber 1 one cereal with 1 scoop whey protein

morning snackusualy after workout) 8:30
oatmeal with protein shake
or
plain protein shake

Lunch 11:30
salad with beans(200ml)/2 tsp flax-oil and veggies
tuna bean salad

afternoon snack: 2:30
25 g whey protein shake 1tbsp peanut butter
or
cottage cheese with 1oz almonds

dinner: 5:30
chicken breast(4oz)/ brussles sprouts
or
salmon steak with brussles sprouts

before bed: 8:30
1/2 cup cottage cheese

is brown rice good for fat loss also?
and i take fishoils and gla.

what could i add?

 

[fergie]

whats the breakdown, Cals/Carbs/Protein/Fat

 

[adidas_soccer]

my usual breakdown would be 15-20% fat, 40-45%carbs, 40-50% protein

 

[poysyn]

id keep fats at least 20 percent, 15 is to low imo. could do 40/40/20

everyone is different but keep ratios reasonable, keep foods clean (which you are), and keep calories in check and the fat will come off

 

[fergie]

my usual breakdown would be 15-20% fat, 40-45%carbs, 40-50% protein

NO....... how many grams of each will you be eating, and how much do you currently weigh in at?

 

[adidas_soccer]

i weight 125 lbs i usualy get between 100-120g of carbs a day.
protein:120-170g (i think im getting to much)
fat:15-25g

 

[poysyn]

i weight 125 lbs i usualy get between 100-120g of carbs a day.
protein:120-170g (i think im getting to much)
fat:15-25g

120g carbs = 420 cals

170g protein = 680

25g fat = 225 cals

= not enough cals (if you are weight lifting +cardio), not enough healthy fats

protein is good

 

[adidas_soccer]

ok thank you how many carbs should i be gettin and how much fat?

 

[Ghede]

Hi Addidas,

If you dont mind me asking, could be a bit more specific about your specs?

Gender
Height
Age

 

[adidas_soccer]

im 15 female almost 5,5