Can somone check my fat loss diet?

[GoalWeight150]

9:00 a.m:

4 Table Spoons of powdered eggs = Calories 100, Carbohydrate 2g, Protein 22g, Fat 0g
Optimum Nutrition Protein Shake = Calories 130, Carbohydrate 4g, Protein 24g, Fat 1g

12:00: chicken breast and vegetables


2:00: handful of almonds (about 10 almonds)

4:30: regular wheat bread turkey sandwich with lettuce And handful of almonds (about 10 almonds).

6:30:

2 Table Spoons of peanut butter = Calories 200, Carbohydrate 6g, Protein 8g, Fat 16g
4 Table Spoons of powdered eggs = Calories 100, Carbohydrate 2g, Protein 22g, Fat 0g
Optimum Nutrition Protein Shake = Calories 130, Carbohydrate 4g, Protein 24g, Fat 1g

[hodag1]

Personally, I would lose the protein shakes, especially in fat reducing mode, and add some other things. Regardless of what the supplement industry would have you believe, the US RDA is more than adequate for maintenance / fat burning mode and that is 0.8g per kilo. If you were a high performance athlete, you would need a lot more but you aren't at the moment. You are 168 (or 76 kilo) so you need about 61 gms. Your eggs give you 44g, the peanut butter add another 8g, and you can probably get the rest from the turkey. Those shakes are 260 calories per day that you are just going to eliminate (and they cost a lot).

You have no vegetables except a bit of lettuce on that sandwich? No fruit? No dairy? No beans? You need to focus on learning to eat properly and powered eggs and protein shakes is not going to do that. Work on a more balanced diet, one you can eat every day for the rest of your life, and one that contains a reasonable mix of "good fats", protein, and complex carbs, and one that supplies all your daily requirements for vitamins, minerals, and trace elements. Use Fitday or some similar site to see how you are stacking up on vitamins and other nutrients that you need to stay healthy (I promise you that your diet seriously misses the boat on many of these). If you can't buy it at any supermarket, it should not be part of your diet plan, short or long term.

Once you have outlined a more reasonable and traditional diet, cut it back 500-1000 calories below maintenance, making sure you get the 60 g of protein, and let nature take its course. The supermarket has plenty of good (and low cost) things to eat, you just have to avoid the junk food. Fitday is great, use it!

[Alexanabolic]

Here is a couple of advice

For the break fast, eat 2 real whole egg instead of powder and add a good source of slow digesting carb, like oatmeal, egg will add fat, you need it.

When are you training? have a protein shake before training (30 minute) with an apple and a protein shake right after your training session.

Again, for the dinner, drop egg powder and eat a real a solid meal like beef or chicken with a cup of rice.

Continue to educate yourself on the forum and tweak your diet. It's normal at the beginning to have questions and to not understand everything.