Critique My Diet

[x86asm]

My diet is below. I've included nutrition for each meal I have along with time and at the end I've added everything up. I'm 5'11" 196 lbs at roughly 23% body fat (estimated 20%, moved up to 23 to be safe) and I'm 18 years old.

My goals are to get to 175 lbs and around 10% body fat (I'll be happy if I can hit 15%) and I've been overweight since a small child. I use to be around 30% body fat when I was younger, and I never really ate much as a child. This makes me believe I'm an endomorph.

Breakfast (294 cal) : time=time+0:00
1/3 cup oatmeal
1 cup milk
1 tbsp ground flaxseed
-294 calories, 18.6g protein, 36g carbs, 9.5g fat


Snack 1 (310 cal) : time=time + 2:00
Protein bar 310 calories, 23g protein, 38g carbs, 9g fat, 6g sugar

Lunch (350 cal) : time=time + 4:00
Chicken, fish, etc
vitamin supplement
-350 calories, 50g protein, 0g carbs, 10g fat

Post workout (250 cal)
whey protein, milk
-250 calories, 43g protein, 15g carbs, 3.5g fat

Dinner(500 cal) : time=post workout + 2:00
Chicken, fish, etc
-150 calories of veggies (different every day)
-350 calories, 35g protein, 0g carbs, 8g fat

Snack 2: (180 cal)
1/2 cup cottage cheese( 100 calories, 14g protein, 8g carb, 1g fat)
5 eggs (80 calories, 18g protein, 1g carb, 0.5g fat)

Added meals:
1884 calories
210.6g protein
90g carbs
40.5g fat

I'll take a daily multivitamin too.

My workout only consists of cardio. I use to lift weights, however, I had to stop due to being too busy. I have 30 minutes a day to go to the gym and run. I normally burn around 200 calories during this time (Treadmill says around 350, but I don't trust this number). My routine on the treadmill is this: warmup 3 mins (3.5 mph), jog 7 (6.0 mph) mins, walk 2 mins (3.0 mph), jog 3 mins (6.0 mph) and repeat the last two walking and jogging cycles until my time is up.

I feel very tired on this diet, and not well. However, I don't feel hungry at all.

Does anyone have any advice for me, any ways I can improve my diet?

[Tdiguy]

fat to low, calories to low, lack of whole foods and micros....no variety

[x86asm]

fat to low, calories to low, lack of whole foods and micros....no variety

Thank you for the feedback. I'll have to try and find some food which has more microvitamins. Initially I consumed around 2300 calories a day when starting cutting (I had been weightlifting for around 2 years at this point) and I gained 6 lbs of fat in one month. So I reduced the calories to roughly 1800 a day and I have not lost a pound in 3 weeks. Someone suggested I cut to 1500 calories, so I tried it out and failed due to feeling sick and extremely tired. However, I managed to do it in the summer time and I lost 10 lbs of fat. When you cut, do you have any kind of diet that you follow? You're around my weight and height

I've read some articles and here is my new diet which is currently in progress

Calories to eat: ((370 + (21.6 * (90 * (100 - 23))/100))) * 1.2) *.8
1792.2 per day to 1850 per day
147 to 200g protein per day
105g fat per day
Carbs: leftovers, about 300g per day

Breakfast:
Oatmeal
Flaxseed
Coffee (optional)

Mid-Morning
Carrots
1/2 Grapefruit

Lunch:
Fish

Pre-Workout:
Protein powder

Post-Workout
Protein powder
1 cup broccoli
cucumber

Dinner:
Fish or Beans (White Kidney)
Brown rice, olive oil
Lettuce, onions
Vitalin Pill

Snack:
Tomato

Pre-Bed:
Banana or Apple

[hattz19]

Thank you for the feedback. I'll have to try and find some food which has more microvitamins. Initially I consumed around 2300 calories a day when starting cutting (I had been weightlifting for around 2 years at this point) and I gained 6 lbs of fat in one month. So I reduced the calories to roughly 1800 a day and I have not lost a pound in 3 weeks. Someone suggested I cut to 1500 calories, so I tried it out and failed due to feeling sick and extremely tired. However, I managed to do it in the summer time and I lost 10 lbs of fat. When you cut, do you have any kind of diet that you follow? You're around my weight and height

I've read some articles and here is my new diet which is currently in progress

Calories to eat: ((370 + (21.6 * (90 * (100 - 23))/100))) * 1.2) *.8
1792.2 per day to 1850 per day
147 to 200g protein per day
105g fat per day
Carbs: leftovers, about 300g per day

Breakfast:
Oatmeal
Flaxseed
Coffee (optional)

Mid-Morning
Carrots
1/2 Grapefruit

Lunch:
Fish

Pre-Workout:
Protein powder

Post-Workout
Protein powder
1 cup broccoli
cucumber

Dinner:
Fish or Beans (White Kidney)
Brown rice, olive oil
Lettuce, onions
Vitalin Pill

Snack:
Tomato

Pre-Bed:
Banana or Apple

Cutting to 1500 would make you sick, I'm not surprised. You're an 196-pound male, my 130-pound sister eats more than that :P But in all seriousness, everything is way too low. If you're active, bump them up and I wouldn't be shocked if you could cut at 21-2300. Start at 21 and move up. I typically don't like giving advice, since I'm not you- but use an calorie counter and figure out your calorie needs based on activity, I can promise you it won't be 1800. Lastly, I wouldn't worry about post-workout pre-workout too much if at all. If you're feeling tired before a workout, slam down some carbs to get some energy. You're young, and you look like you eat clean, but I mean we all need variety, and to feel less guilty I'd definitely allow a lot more diversity. I've noticed people with set "diets" do much worse than those who are more lenient. But as TMW says, that's just advice. Good luck OP.

[hattz19]

Cutting to 1500 would make you sick, I'm not surprised. You're an 196-pound male, my 130-pound sister eats more than that :P But in all seriousness, everything is way too low. If you're active, bump them up and I wouldn't be shocked if you could cut at 21-2300. Start at 21 and move up. I typically don't like giving advice, since I'm not you- but use an calorie counter and figure out your calorie needs based on activity, I can promise you it won't be 1800. Lastly, I wouldn't worry about post-workout pre-workout too much if at all. If you're feeling tired before a workout, slam down some carbs to get some energy. You're young, and you look like you eat clean, but I mean we all need variety, and to feel less guilty I'd definitely allow a lot more diversity. I've noticed people with set "diets" do much worse than those who are more lenient. Still hit your macros, but mix it up, you'll feel better and probably perform better as a result. But as TMW says, that's just advice. Good luck OP.