Critique My Diet Please

[kitkatbarr1]

I am 5'5" I weigh about 131-132lbs and have somewhere around 20%bf. I am looking to cut down preferably to around 15%bf. I just started lifting seriously in March. I have changed my diet little by little trying to figure out what's best. I lift 5 days per week and do cardio 3-4 days per week for 30-45 min. I drink over a gallon of water per day finally (after months of effort) I work from 7am to 6pm Mon-Thurs therefore on those days I workout from 5-6:15am. I am an orthodontic assistant so I get a decent amount of walking during the day. On Friday's I typically workout from 8-10am just depends on my children's schedules. I take the weekends off. So here my typical day:

4:45am: Pre-Workout 1/2 Protein Shake

6:30am: Protein Shake (1 scoop protein powder, 1/4 no fat vanilla yogurt, 1 small banana)
or 3 egg whites and 1/2 cup oatmeal w/ 1 tsp brown sugar and cinammon for flavor

9:30am: Light Cheese Stick and Small Green Apple

1:00pm: 2-3 cups of Fresh Spinach w 4 oz of chicken or turkey, 10-15 cranberries, a little sliced almonds(occasionally) and homemade balsamic vinegarette (balsamic vinegar, olive oil and italian seasonings)

4:00pm: (I try no squeeze this in sometimes do not get this snack) light cheese stick and small fruit like apple or 10-15 almonds

6:30pm: Spinach/Chicken salad again or Lean meat and veggies with and occasional 1/2 cup or less of brown rice

After that I don't usually eat....mainly because I am unsure what I should eat rarely have had some fruit or something aroung 8pm

Diet pretty much stays the same all week except the snacks are often eliminated due to getting to sleel in later than 4:45 lol. Please feel free to criticize as little or as much as you would like that's why I'm here is for suggestions.

[PremierGirl]

I am 5'5" I weigh about 131-132lbs and have somewhere around 20%bf. I am looking to cut down preferably to around 15%bf. I just started lifting seriously in March. I have changed my diet little by little trying to figure out what's best. I lift 5 days per week and do cardio 3-4 days per week for 30-45 min. I drink over a gallon of water per day finally (after months of effort) I work from 7am to 6pm Mon-Thurs therefore on those days I workout from 5-6:15am. I am an orthodontic assistant so I get a decent amount of walking during the day. On Friday's I typically workout from 8-10am just depends on my children's schedules. I take the weekends off. So here my typical day:

4:45am: Pre-Workout 1/2 Protein Shake

6:30am: Protein Shake (1 scoop protein powder, 1/4 no fat vanilla yogurt, 1 small banana)
or 3 egg whites and 1/2 cup oatmeal w/ 1 tsp brown sugar and cinammon for flavor

9:30am: Light Cheese Stick and Small Green Apple

1:00pm: 2-3 cups of Fresh Spinach w 4 oz of chicken or turkey, 10-15 cranberries, a little sliced almonds(occasionally) and homemade balsamic vinegarette (balsamic vinegar, olive oil and italian seasonings)

4:00pm: (I try no squeeze this in sometimes do not get this snack) light cheese stick and small fruit like apple or 10-15 almonds

6:30pm: Spinach/Chicken salad again or Lean meat and veggies with and occasional 1/2 cup or less of brown rice

After that I don't usually eat....mainly because I am unsure what I should eat rarely have had some fruit or something aroung 8pm

Diet pretty much stays the same all week except the snacks are often eliminated due to getting to sleel in later than 4:45 lol. Please feel free to criticize as little or as much as you would like that's why I'm here is for suggestions.

I'd
-add some carbs to give you energy for your morning workout
-add some protein to your 9:30 AM meal and 4 PM meal

Maybe add some cottage cheese or a good casein protein shake later at night
(Dymatize Elite 12 hour - really cheap and awesome)

[Chenaii]

I am 5'5" I weigh about 131-132lbs and have somewhere around 20%bf. I am looking to cut down preferably to around 15%bf. I just started lifting seriously in March. I have changed my diet little by little trying to figure out what's best. I lift 5 days per week and do cardio 3-4 days per week for 30-45 min. I drink over a gallon of water per day finally (after months of effort) I work from 7am to 6pm Mon-Thurs therefore on those days I workout from 5-6:15am. I am an orthodontic assistant so I get a decent amount of walking during the day. On Friday's I typically workout from 8-10am just depends on my children's schedules. I take the weekends off. So here my typical day:

4:45am: Pre-Workout 1/2 Protein Shake

6:30am: Protein Shake (1 scoop protein powder, 1/4 no fat vanilla yogurt, 1 small banana)
or 3 egg whites and 1/2 cup oatmeal w/ 1 tsp brown sugar and cinammon for flavor

9:30am: Light Cheese Stick and Small Green Apple

1:00pm: 2-3 cups of Fresh Spinach w 4 oz of chicken or turkey, 10-15 cranberries, a little sliced almonds(occasionally) and homemade balsamic vinegarette (balsamic vinegar, olive oil and italian seasonings)

4:00pm: (I try no squeeze this in sometimes do not get this snack) light cheese stick and small fruit like apple or 10-15 almonds

6:30pm: Spinach/Chicken salad again or Lean meat and veggies with and occasional 1/2 cup or less of brown rice

After that I don't usually eat....mainly because I am unsure what I should eat rarely have had some fruit or something aroung 8pm

Diet pretty much stays the same all week except the snacks are often eliminated due to getting to sleel in later than 4:45 lol. Please feel free to criticize as little or as much as you would like that's why I'm here is for suggestions.

I don't think you're eating enough, IMO..
-have some carbs for energy, like oats or something before your workout w/ the protein..
-eat way more complex carbs altogether..
-eat every 2.5-3 hours
-eat more protein
-I wouldn't eat fruit at night just cas of the simple sugars in them (that's my own opinion..there's lots of diff ones out there)..but instead have cottage cheese or a shake, right before bed to feed your muscles overnight.. casein protein.
..I'm definitely not an expert in this field..but that's my suggestions.. read up on nutrition articles on this site..they have some good ones that could help you out