Help needed with Diet!!!!!!

[en1222sf]

Hello,
I am new to this forum... I have been posting on other forums for a few years and just found this one. I am look for some help here, I want to get this right. I am 5'11 185 pounds around 12-13% bf. I am trying to gain some more lean mass while reducing my BF. Please take a look at my diet and let me know if i should change ANYTHING. Any info appreciated. Thanks.

1. Are the carbs in meal #3 anb meal #7 ok?
2. Should i have carbs for meal #5


Diet

No Cardio in AM

Meal #1
1 whole egg + 5 egg whites
1 scoop of Whey Protein
1 TBS Flax Oil

Meal #2
2 Scoops whey, and 12 to 18 oz. water
1 cup almonds

Meal #3
8 oz. chicken
1/2 cup cooked brown rice or 1/3 cup of oats dry
1.5 cup vegetables (broccoli, etc.)

Meal #4
8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
1 cup almonds

Meal #5
8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
1 TBS Flax Oil

7:00 pm workout

Meal #6
2 Scoops of Whey 40g
80 grams of Dextrose

Meal#7
8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
1/2 cup cooked brown rice
_________________________________________________________________

Cardio in AM

(45 mins after)Meal #1
1 whole egg + 5 egg whites
1 scoop of Whey Protein
1/3 cup of oats dry

Meal #2
2 Scoops whey, and 12 to 18 oz. water
1 cup almonds

Meal #3
8 oz. chicken
1/2 cup cooked brown rice or 1/3 cup of oats dry
1.5 cup vegetables (broccoli, etc.)

Meal #4
8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
1 cup almonds

Meal #5
8 oz. 93% lean beef, chicken, turkey, sirloin steak
2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
1 TBS Flax Oil or fish oil

7:00 pm workout

Meal #6
2 Scoops of Whey 40grams
80 grams of Dextrose

Meal#7
8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
1/2 cup cooked brown rice

[en1222sf]

bump anyone please....

[Max-Mex]

how many calories is that total per day?

[Veritas]

Well it looks like its easily 3000 Cals... Especially w/ 2 cups of almonds.

En122, you should sign up at Fitday.com and put in your foods there. It should answer all of your questions.

[Wierz]

Well, not sure if this is a suggestion you're after (the fitday suggestion was a great one).

I don't use flax seed oil. I use fish oil instead - I have a history of prostate cancer in my family. Lots of doods use flax seed oil no problem, just something to think about.

http://my.webmd.com/content/pages/1/3079_1091.htm
http://my.webmd.com/content/pages/3/3079_1820.htm

[Built]

I like fish oil better, too.

[AllUp]

1. Looks ok from here.
2. :thumbup:

I would add up the calories via fitdat as posted above though. :D

[raniali]

i think the diet is solid and you don't need carbs in your last meal of the day as an insulin spike will lower GH output during sleep.

however, the only recommendation i have is that you may think about adding olive oil or canola oil, maybe in place of one of the almond servings. it is important to include different fat sources as the ratios of o-3 and o-6 vary.

[en1222sf]

Thanks i will make the necessary changes... I will also look it up on fitday tomorrow and re post it. Thanks again

[danlifter]

you cant gain mass well losing bf, you gotta pick one and do it.