Please critique my new diet

[El Don]

I am looking to get some opinions on my diet I recently started. The last 2 weeks I feel that I have been eating very well compared to what I use to eat. (have been lifting 4 days a week and cardio as well)I am trying to lose weight and gain muscle if possible but I am more focused on slimming down. I use fitday.com and my calories seem to not be enough according to the calculator and the amount of protein as well. It usually is around 22-2500 calories. I am 6'2 265lbs. Any recommendations on things I should add or remove to get the right amount of protein and up my calories would be appreciated thanks.

I switch things out sometimes that are still ok to eat but this is what I primarily eat:

9am: Protein shake

10am: 3 eggs scrambled with some cheese(sometimes sub oatmeal) and a piece of whole wheat toast

12: Baked pork chop with broccoli

2pm: Sliced deli turkey breast and cheese sandwhich with whole wheat bread

4pm: Protein Shake and High protein bar (South Beach Diet brand Amount Per Serving
Calories 140 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 2g 13%
Cholesterol 5mg 1%
Sodium 150mg 6%
Total Carbohydrate 15g 5%
Dietary Fiber 3g 12%
Sugars 7g
Protein 10g
Vitamin A 15 % Vitamin C 0 %
Calcium 15 % Iron 10 % ) is this any good?

6pm: Baked skinless chicken breast with baked beans

8pm: Can of tuna(no mayo or anything)

10pm: Protein shake

 

[El Don]

Hey man, I'm no expert however I'd like to give what advice I can, and what is currently working for me.

For me personally, I would lose the Cheese sandwich at 2pm. Just throw the Turkey on the bread and have that, that way you are getting your protein with some carbs and a LOT less fat.

From my experience, 'Protein Bars' are usually full of junk - glorified candy bars. Replace this with a banana/some nuts/grapes etc...

With the 6pm meal, I'd lose the baked beans. Tinned food are usually very very high in Sugars, replace this with some 'natural' green beans or sweetcorn. Try to steer clear of the canned foods.

One more thing I'd recommend is this - replace your 10pm Protein Shake with a slow burning protein, a spoonful of peanut butter will do the trick (even 2/3) add the Protein shake to about an hour after your training.

Also, do you take any Creatine supplements?

Good Luck,

Sarge On...

Thanks alot man I'll try and stop with the protein bars and canned food like the beans. My worry to is getting enough protein and for my size (going by 2g for every 1lb) I should be getting over 500g of protein. Its so hard. How do I eat enough that I get that AND don't go over my daily caloric intake? Thanks for the reply though

 

[EFFORT]

My worry to is getting enough protein and for my size (going by 2g for every 1lb) I should be getting over 500g of protein. Its so hard. How do I eat enough that I get that AND don't go over my daily caloric intake? Thanks for the reply though

You don't need to be going by the 2g per 1lb rule. I'm assuming your body fat at 265lbs is over 25%. If i was in your situation i'd go on a low carb high fat/protein diet (anabolic diet style).... add in some cardio to that and your fat will come off nice. Karma is doing something similiar to this and has seen great results, take a look at that.