Please critique I need some serious help =[

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posted by vinC3

I made the following diet and routine, and i want to know if that would tone my body down. I am 5'8-5'9 and i weigh 166 and im not sure about my BF but i think it's about...20-24%. I decided not to aim for the 180-190 lbs, i just want to tone my body down and get a cut up and stay around 170-175/ Please let me know what u think of as follows:

Morning (between 8-11AM)
1 cup of oatmeal (cinnamon bun flavor): 320cals, 10g protein, 64g carbs, 4g total fat
2 Tbsps Peanut Butter : 190cals, 7g protein, 14g carbs, 12g fat
2 Eggs : 150cals, 13g protein, 1g carb, 9g fat
1 cup of skim milk : 110cals, 11g protein, 17g carb, 0g fat

Lunch (between 12-4)
2 servings of Spaghetti : 410cals, 14g protein, 84g carbs, 2g fat
1 cup Tomato sauce for spaghetti : 160cals,
4g protein, 30g carbs, 3g fat
1 can of Tuna in spaghetti : 90cals, 15g protein, 0g carbs, 3g fat
Crystal light : 5cals, 0g protein, 0g carbs, 0g fat
1 serving Nitro-Tech Chocolate MIXED with 4 ounces of Skim Milk : 100cals, 20g protein, 5g carbs, 1.5g fat + 55cals, 5.5g protein, 8.5g carbs, 0g fat = 155 cals, 25.5g protein, 13.5g carbs, 1.5g fat

Workout(between 5-7)
Monday: Chest, Triceps, Shoulders, Abs
Tuesday: Cardio (30 Mins)
Wednesday: Back, Biceps, Calves
Thursday: Cardio (30 Mins)
Friday: Legs, Abs
Saturday: Cardio (30 Mins)
Sunday: off

2 exercises per muscle group, 5 sets of 4-15 reps

Dinner (between 8-9)
I really don't know what the nutrition facts are but i eat, Chicken, Vegetables, Rice, and a 85% lean hamburger.

Before Bed (between 12-1 AM)
2 Tbsps Peanut Butter : 190cals, 7g protein, 14g carbs, 12g fat
2 cup of skim milk : 110cals, 11g protein, 17g carb, 0g fat

whenever i get thirsty throughout the day, i drink water or crystal light

I get a total of 1890cals+, 124.5g protein+, 245.5g carbs+, 46.5g fat+.. i didn't add my dinner meal because i don't know the facts for that.

and i eat every bit of the things on the list.

Thanks,

vinC3

posted by Smallguy

well bro you need to get more calories and more protien I'd recommend 1.5 to 2.0 grams of protien per lb

in terms to calories you want to be eating roughly 1326 calories give or take (this is your body wieght X 11 -500)

your body weight X 11 = your Resting caloric expendature IE what u need just to keep your weigh consistent.

so to loose weight to generally subtract 500 calories then paly with it fepending on wheether your loosing or gaining... and how quickly idelaly you will loose 1-2 lbs a week because anymore will result in muscle loss.

oh and BTW most cans of tuna have about 30 grms of protien atleast normal sized ones do.

your spilt looks fine base on what u listed try and do the cardio early in the day preferably first thing in the morning

jsut make sure your not gonig to failure on all you sets... you mgiht want ot post your exercises too

one other tihng to keep in mnid is once you;ve done an exercise or 2 your wamred upp so there isn't really a need for the higer rep sets IMO.

posted by vinC3

im kinda confused of what you mean by saying how i need more calories but then i need to be eating rougly 1326 calories give or take.

bleh, im new to this so im trying to learn, but im not really clear what you mean by 1326 calories give or take. What do you mean by give? and take?

posted by gymphreak

he means to get around that ammount of calories per day, as in a ballpark figure.

posted by CUTS

whats ballpark?? haha just kidding

posted by jcvaughn26

He pm'd me before his posted this I wrote a long reply but my computer froze up. I gave him the jist of what I thought.... I was putting him at around 2000 calories per day. I suggested him cutting the carbs in half and doubling his protein in take. Dropping the spaghetti. 1300 calories is cutting the calories back too much IMO.

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