Please critique my diet....

[joeshow5]

This is all totally honest, so please critique knowing this.
I am 25 yrs old. I weigh 230lbs. My bf is 11% (taken this morning). My height is 6'4....tall.
Here is my diet layout:
Meal....
1) 2 cups egg whites with 1 scoop whey. 2 cups of oatmeal. Multivitamin
every two hours I eat:
1 average sized chicken breast, 1 small baked sweet potato.

I have two scoops of whey in water (about 44grms protein) two times per day. I shake is immediately following my workout.
I take psyllium husk every morning and night.
2 bananas a day.

I am enhanced.
My goal is body recomp. lower bodyfat, more muscle.

 

[wakejump4me]

do you have only protein pwo ? any pictures of you ? what is your total macro intake for each meal >> carbs, protein and fats ? total calorie intake ?

wake

 

[joeshow5]

I have protein in every meal.

Each chicken breast has 18g protein, 1.5g fat, 3g carb 100cal
Each sweet potatoe has 2g protein, 0g fat, 24g carb 103 cal

 

[wakejump4me]

This is all totally honest, so please critique knowing this.
I am 25 yrs old. I weigh 230lbs. My bf is 11% (taken this morning). My height is 6'4....tall.
Here is my diet layout:
Meal....
1) 2 cups egg whites with 1 scoop whey. 2 cups of oatmeal. Multivitamin
every two hours I eat:
1 average sized chicken breast, 1 small baked sweet potato.

I have two scoops of whey in water (about 44grms protein) two times per day. I shake is immediately following my workout.
I take psyllium husk every morning and night.
2 bananas a day.

I am enhanced.
My goal is body recomp. lower bodyfat, more muscle.

a guy with your size and being ''ON'' should aim for at least 2g/lb/lbm

then you need to make sure that you replenish your glycogen immediately pwo . that means a meal or shake , rich in carbs and amino acids . i recommend a 4:1 ratio carbs to pro for immediately pwo . i also prefer liquids at this time .

then you want to get another carb meal within an hour after that shake . here i recommend a 2:1 ratio of carbs to protein . this meal could be solid .

you got to have a good breakfast as well . i don't know yuor workout schedule and you are not posting a typical day of your diet . this makes it very hard to critique your diet . LOL . there is nothing to critique .

i would like to get more into this or be a little more precise but you got to lay it all out . i cannot go further without . i would be mistaking if i say >> hey make this a pro/fat meal and this could be pro/veggie and then in the next minute you would tell me that you are working out right before the pro/veggie meal , LOL

do yuo understand what i am saying ?

wake

 

[joeshow5]

I see what your saying bro, so here it goes.

Typical day:

12:00pm wake up and have 1st meal (i work an off schedule)

I have been trying to eat about every 2 hours on the dot. I supervise a gym at night so this is very achievable for me.
The foods are as I said above. The only thing that I have been changing is substituting wheat noodles for yams.

I start my workout every night at 12:00am. I workout monday through thursday and take a three day break.

I am not really "big" but it is obvious I lift. My bodyfat is low but I am very tall (6'4").

I think I could add a shake with a few of my meals, but not in between as it kills my appetite and makes me not want to eat.

 

[wakejump4me]

looking at yuor info , it seems to me that you are an ecto , ecto/meso type of guy . i suggest to have a diet rich in complex carbohydrates . get in 2g/lb/lbm of protein and split that evenly throughout all meals . have a breakfast rich in carbs and protein , keep the fats lower . then , if i were you , i'd have a pro / fat / veggie ,meal , followed by a pro / carb meal >> rice , potato with fish or chicken etc...

then all other meals , before working out , i'd just have pro fat meals , without veggies . then have a carb drink with amino acids throughout your workout . then post workout , have half your bodyweight (115 ) as your amount of carbs and a thiord or fourth of that coming from protein . i suggest waxy maize or malto/dextro with a good whey isolate /hydrolyzed whey mix (fast absorbing protein )

then i'd follow it with 2 or even 3 more feedings of carbo hydrate rich meals over the the next 3 to 4 hours after done working out . WHY so frequent ? >> because after you are done working out , your body is able to restore glycogen at much faster rates . if you were a different body type , i definitely would have suggested something different . also , take it all with a grain of salt as i have not seen a picture of you . it is possible that everything thta i have suggested doesn't fit you at all . i simply went by what you were telling me !

wake