Hey all, i just put together this new diet. I plan to lift between meal 1 and 2. on days that i do cardio i will wake up 1 hour earlear and do fasted cardio. I'm 23, i'm on my first diet/cut/workout plan ever, weigh 201lbs (already down from 210!) and am doing full body max-OT style workouts 3 times per week. I'd sure appreciate a critique of this new diet i just set up. I have each line item with [calories/carbs/protein/fat] at the end. Also, how do i calculate c/p/f percentages? Thanks!

MEAL1
10:00 AM 1 Cup of Instant Oatmeal (Quaker's) - [100/19/4/2]
10:00 AM 1/4 Cup Egg Beaters - [30/1/6/0]
10:00 AM Whey Protein Shake (ATW) w/ 1 Cup Water - [111/2/22/1]
10:00 AM 5 grams Glutamine Powder in Shake
10:00 AM 4 Glucosamine Caplets
10:00 AM Multivitamin

MEAL2
1:00 PM 1 Cup Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk - [270/47/17/3]
1:00 PM 2 Meatless Sausage Links (Morningstar Farms) - [80/3/9/3]

MEAL3
3:30 PM 3 Oz Tuna - [75/0/16/1]
3:30 PM 2 Slice Bread (Williams Whole Wheat) - [160/28/6/2]
3:30 PM 1/2 Cup Peas/Corn/Green Beans - [90/18/6/0]
3:30 PM Green Salad - [150/2/0/11]

MEAL4
6:00 PM 1/2 Protein Bar (Kashi "Go Lean") - [145/24/7/3]
6:00 PM 1 Banana - [60/31/1/0]

MEAL5
8:30 PM 8oz Boiled Boneless Skinless Chicken - [220/0/52/2]
8:30 PM 1/2 Cup Peas/Corn - [90/18/6/0]
8:30 PM 20 Almonds - [180/6/7/14]
8:30 PM 1/2 Cup Cottage Cheese - [70/5/13/0]

MEAL6
10:30 PM Whey Protein Shake (ATW) w/ 1 Cup Water - [111/2/22/1]

Total Calories: 1942
Total Grams of carbs: 206
Total Grams of protein: 194
Total Grams of fat: 43

Also, how do i calculate c/p/f percentages? Thanks!



Total Calories: 1942
Total Grams of carbs: 206 X 4 =824/1942=42%
Total Grams of protein: 194X4=776/1942=40%
Total Grams of fat: 43X9=387/1942=20%

Doesn't add to 100 because of rounding. This is all covered in Marcus' sticky (http://forums.johnstonefitness.com/showthread.php?t=1222) in fat loss, be sure to read it.

Thanks RTE, to the rescue as usual. I can't believe i hit 40/40/20 on the first try =) No other comments from anyone? I assume that's good.

that's actually a pretty decent diet you got there. why only 1/2 the kashi bar though?

if i were you, i'd eat the entire thing and skip out the almonds for dinner, or just skip the bar and eat more vegetables or almonds or something.

other than that, it looks fine. you must like breakfast foods a lot!