Hey guys, just wanted some of your input on this diet, if it needs any minor tweaks or if it looks good over all. Here some stats first, 5 ft. 9 153 lbs. body fat around 11-12%. Harris-Bennedict formula suggests ~2600 for maintainance with the amount of activity I do.
Weights 3 days a weeks, pro/fat meal only before AM cardio 45 mins-5 days a week. Plus-UPS truck loading 4-5hrs 5 days a week...need I mention quite a tough job.

Heres a general day..carbs may go up or down depending

3 AM..before work
Nat PB
Egg whites
9AM-Tuna/Tbs. Mayo
2g. fish oil
CARDIO-45min
11AM-Kashi Go Lean Crunch, 1/2 milk
Protein shake
2PM, 1 c. legumes, 4oz chicken, 1/2 cup brocolli
5pm w. wheat pita wrap, 4oz chicken, 1/2 cup broc, 2g. fish oil
Weights
Oatmeal w/tbs honey
Protein shake
Calories-1835 170P 150C 35F (37-32-17%)

Let me know if this is sufficient. Thanks in advance.

If the Harris-Benedict formula suggests 2600 for maintenance, why would you think 1800 is sufficient?

Don't skip the yolks.
Lose the mayo. (try mustard)
Replace the cereal with real food.
Your pre-work meal is insufficient for your job!!!
What legumes?
Where's the beef?
Read Nourishing Traditions.

Boone? Lovely!http://smiley.onegreatguy.net/hippy.gif

Hey, so what exactly do you suggest? I'll replace the cereal with Oatmeal.
Legumes..I'm using field beans as their called, with 7 grams of fiber. The only reason I left the yolks out was because I had the natty pb in their. Whats wrong with mayo also.



ps..not in boone anymore, and not a hippie, lol.

Mayo is made with nasty soybean oil.

Eat more! Keeping the yolk is one way. Why not just have like 3 eggs plus some meat and sprouted grain toast before work? Add more food to the other meals in a similar fashion. Check out my links for more nutrition info.

ok, thanks I'll check them out and repost.

3 AM..before work
2 eggs, 2 whites
2 slice 9 grain bread
9AM-P.shake, 2 tbs. nat ob
2g. fish oil
CARDIO-45min
11AM-1c oatmeal, p shake

2PM, 1 c. beans, 4oz chicken, 1/2 cup brocolli
5pm w. wheat pasta, 4oz chicken, 1/2 cup broc, 2g. fish oil
Weights
2 tbs. honey
2 scp. protein shake
Calories-2060 Pr-178, Carbs 190, Fat-36 g.
on non lift days, just protein shake before bed.

Can you not fit something in around 6am at work? Maybe a tuna sandwich or something?

in your first post you measured out 86%, just fyi