My diet.. feedbacks welcomed

[fairman]

Hi would love a feed back on my diet.

Trying to sort out my dieat before I go on a cycle and get into a decent shape.

My stats are

Age 29
Height 6.1
Weight 200 pounds
And according to my Electric scales I am 23% body fat

I train 4 times a week twice beeing cardio and twice weights. I would like to train more but I find I get lethargic and regress if I train 3 days in a row even if the 3rd day is a light excercise, am I perhaps just a whuss?

I would like to stay around 200 losing fat and gain muscle

16/07/2007 Kcal Protein
07:00 Oatmeal w linseed 250 5
08:00 Egg/Milk protein shk 70 15
09:00
10:00 1/2 tuna SandW 200 15
11:00 banana 150 0
12:00 Red Bull 250 0
13:00
14:00 Shrimp n Bulgari salad 600 25
15:00
16:00 Whey protein shk 200 40
17:00 Protine flap jack 290 20
18:00
19:00 chilli w/rice 900 15
20:00 apple
21:00 Egg/Milk protein shk 70 15
22:00


Total 2980 150

17/07/2007 Kcal Protein
07:00 1 Egg 2 Egg whites 150 13
08:00 Egg/Milk protein shk 70 15
09:00
10:00 Bagel tuna 400 15
11:00
12:00
13:00 Whey protein shk 200 40
14:00 chicken n Bulgari salad 600 25
15:00 pear 70 0
16:00 Greek yougur w/blueber 250 15
17:00
18:00
19:00 Curry + nan and rice 1500 90
20:00
21:00 Egg/Milk protein shk 70 15
22:00


Total 3310 228

18/07/2007 Kcal Protein
07:00 Otmeal w/linseed 300 8
08:00
09:00 0
10:00 Whey protein shk 100 20
11:00 100 9
12:00 Pasta chicken w/salad 400 25
13:00
14:00 apple 50 0
15:00
16:00 Greek yougur w/blueb 250 15
17:00
18:00 Power bar Big100 360 27
19:00
20:00 Pasta bake 610 32
21:00 Egg/Milk protein shk 360 15
22:00
2530 151



19/07/2007 Kcal Protein
07:00 1 egg 3 egg whites, 250 18
08:00 Egg/Milk protein shk 360 15
09:00
10:00 Chicken bagel w/avacado 400 20
11:00
12:00
13:00 Egg/Milk protein shk 360 15
14:00 Chicken bagel w/avacado 400 20
15:00 handfull of grapes 115 1
16:00 banana 150 1
17:00
18:00
19:00 4 pork medalion,
2 potatos, vegtables 650 49
20:00 greek yougurt/strawbers 250 15
21:00
22:00 Weider protein bar 232 19


Total 3167 173

[iuhoosiers]

My first suggestion would be to put off the gear for a bit and get into better shape. I am 5'9 and 200 lbs. So I can't see you having much mass or muscle with the stats you provided. Also, you need to get your weight training up to AT LEAST 3 times a week I prefer 4. Another thing is when on gear you are going to want to take in more calories and protein than you have recorded in your diet. You want at least 1.5-2 g's per lb. So a minimum of 200 g's is a good place to start. Lastly, the foods you have in your diet are pretty good so just get into better shape and then use gear to slingshot you past your plateaus because you won't be able to see the full effects of it until you are around 15% and can train 4 times a week. GL bro!

[fairman]

Thanks for the tips.

I have decided to step up the weight training to 4 times a week. Mon/Tue Thurs/Friday and do some cardio inbetween and aim at getting 200g's a day.

Just out of interest what are you using to measure your Body fat I have electric scales that weigh and measure body fat.. is that accurate?