Please Critique my Cutting Diet

[Arcanne]

Hey guys, I'm 5'8" ~153lbs and 20 years old. I'm about 15%BF after a 15-week bulk. I lift weights for about 35 minutes a day and do light cardio for 10-15 minutes after lifting. I also walk about 3 miles a day going and coming from work and the gym. I'm looking to cut about 10lbs and get to ~10%BF before starting a clean bulk in a few months.

Here is what I'm eating:

8:00 Breakfast:
1/2 Cup Oats (150 Cals/5g P/27g C/3g F)
1 tbsp Natty PB (97 Cals/4g P/3g C/9g F)
1 1/2 Cup Skim Milk (125 Cals/8g P/12g C/0g F)


12:00 Lunch:
1/2 Cup Brown Rice (340 Cals/7g P/72g C/2.5g F)
3/4 Cup Mixed Veggies (70 Cals/5g P/16g C/0g F)
1 Can of Tuna (191 Cals/42g P/0g C/1g F)
Banana (100 Cals/0g P/24g C/0g F)

7:00 Dinner:
1/2 Cup Brown Rice (340 Cals/7g P/72g C/2.5g F)
8 oz Chicken Beast (248 Cals/48g P/0g C/2g F)
20 Almonds (167 Cals/6g P/5g C/16g F)
3/4 Cup Mixed Veggies (70 Cals/5g P/16g C/0g F)
Banana (100 Cals/0g P/24g C/0g F)

Workout

Post Workout:
1 Scoop of Whey (120 Cals/24g P/1g C/0g F)

12:00 Pre-bed
20 Almonds (167 Cals/6g P/5g C/16g F)

Totals: 2295 Cals 167g P 275g C 52g F


Can anyone help me out?

[Arcanne]

Bump!

[Arcanne]

=[ bumpers

[Chris@UGA]

8:00 Breakfast:
1/2 Cup Oats (150 Cals/5g P/27g C/3g F)
1 tbsp Natty PB (97 Cals/4g P/3g C/9g F)
1 1/2 Cup Skim Milk (125 Cals/8g P/12g C/0g F)

**Where's the protein? Add a lean protein source, imo.**


12:00 Lunch:
1/2 Cup Brown Rice (340 Cals/7g P/72g C/2.5g F)
3/4 Cup Mixed Veggies (70 Cals/5g P/16g C/0g F)
1 Can of Tuna (191 Cals/42g P/0g C/1g F)
Banana (100 Cals/0g P/24g C/0g F)

**I'd cut out the brown rice personally. You don't need the energy right here as it's not breakfast, pre, or post workout. Just increase the vegetables if you're still hungry and also add a fat source here.**

7:00 Dinner:
1/2 Cup Brown Rice (340 Cals/7g P/72g C/2.5g F)
8 oz Chicken Beast (248 Cals/48g P/0g C/2g F)
20 Almonds (167 Cals/6g P/5g C/16g F)
3/4 Cup Mixed Veggies (70 Cals/5g P/16g C/0g F)
Banana (100 Cals/0g P/24g C/0g F)

**This is a very nice dinner, imo.**

Workout

Post Workout:
1 Scoop of Whey (120 Cals/24g P/1g C/0g F)

12:00 Pre-bed
20 Almonds (167 Cals/6g P/5g C/16g F)

**Where's the protein? Add casein protein from powder, cottage cheese, milk, or anything is better than nothing. You also want to eat some carbs after your workout. I'd at least add about 20g of dextrose to that post workout shake to refeed your muscles the glycogen they just used up during the workout.**

Totals: 2295 Cals 167g P 275g C 52g F