Critique my diet please

[TrojanFtball82]

Been doing this diet now for about a month or a month in a half. Nutrition major and I didn't have any help in putting this together. Kind of played it by ear and adjusted it as time went along. Things have been good I've lost about 30lbs with very little strength loss. Oh well I feel now its time to ask others what they think. I just wanna make sure I'm not eating too "little" of anything.

Meal 1: 3 whole eggs, 2 slices whole wheat fiber bread
450c 28p 44c 17f
Meal 2: 2 Chicken breasts, 2 slices fiber bread or 1 cup spinach
440c 54p 44c
Pre WO: 3 scoops protein shake plus benefiber
300c 60p 18c
Post WO: 3 scoops protein shake plus benefiber
300c 60p 18c
Meal 3: 2 chicken breasts 1 cup spinach or 1 cub grean beans(possibly salmon instead)
440c 54p 44c
Meal 4: 2 cups egg whites
250c 50p

Totals: 2200cals 300p 168c 17f

[Vlps5122]

seems kinda low in cals for you size, and its way to low in fats, you need at least 20% of daily cals from fats you're at 6%

[WannaBeAthlete]

Definite very little strength loss? I mean, 30 lbs in around 6 weeks...

I would want more calories, more variety, more fat.

[TrojanFtball82]

I do about 45min of cardio twice a day so I'm assuming my maintain is around 2800 or so

[Tacomaster]

wow, 30lbs in a month and a half? Kind of deep dont you think, recommended weight loss per month is around 8lbs, (1-2lbs per week). Hopefully most of what you lost is water weight, anyway it looks fine to me, just make sure when you hit your plateu (sp?) that you either up the cardio or lower the caloric intake.

[determined4000]

Too much protein, way too little fat

[TrojanFtball82]

Originally Posted by determined4000

Too much protein, way too little fat

Not disagreeing with u, but which meals could I add it 2 and what?

[determined4000]

oil, dressing, margarine on your veggies
or cheese with the egg whites (omellete)

[Silleli]

Definitely try not to lose more than 2 lbs than a week or I can assure you that you are losing muscle, unless you are taking steroids or have amazing genetics. This seems to be a very low carb diet. Do you have good energy in your work-outs? If your energy is fine, your strength is staying the same and your only losing 1-2 lbs per week, you may be good with what you have. If it's not broke, don't fix it. However, if your energy is lacking, I would advise striving more for a 40/40/20 split in your macro nutrients. Time more carbs around your post workout meal. Hope that helps.

[TrojanFtball82]

Very new to the good fat approach. If I do incorporate olive oil how much? And would it be fine to just add to my protein shakes? pre and post wo? Thanx for all the help guys