Critique my diet, be gentle!!!!

36, F, 135#, workout 4-5 days/week, I have a good workout routine, so I'm not to overly concerned with that.  I follow the diet below RELIGIOUSLY.  Overall goal is fat loss, muscle gain.  Not worried about the # in weight.  I bust my butt at the gym, my arm/shoulders are showing the hardwork. But my abs/thighs need a tad tweeking, in time, it all takes time.  So, be gentle with your critique and ask any questions, please.  Thanks!!! ~~ Kathy
 
6:30
egg white/mushroom omelet
oatmeal
 
8:30
whey protein powder
 
10:30
tuna, 2 slices sugar free bread
celery
 
12:30
chicken breast, corn, green beans
 
2:30
salad (mixed greens, chicken chunks, oil/vinegar dressing
 
5:00
chicken breast, broccoli/cauliflower, carrots
 
7:00
egg whites, celery, onions
 
Daily totals:
Calories  1355
Protein - 143 grams
Carbs - 122 grams
Fat - 18 grams
Sugar - 8 grams
 
I weigh everything, so the daily totals are based on my measurements.  I didn't post them because it's the overall totals I am concerned with.
 

umm seems pretty good but do u know your maintenance calories

your fat is too low

Kathy,
I agree with David1991, your fats are rather low to maintain a healthy body. Try adding in some ground flax, a touch of olive oil or peanut butter or other nuts.
 
Otherwise, you are doing great. I applaud your dedication and rigor!
 
Good luck!
Dedene

If you're not sweating, you're not working hard enough.

Umm, maintenance calories?   Sorry, have NO idea what that is.  I'm a newbie to all this, but I have been working out for some time, just not doing the right things to show results.  I have read and read, talked to body builders and people at the gym, really opened my eyes to nutrition, diet and workouts.
 
My fats are too low?  What is the proper daily intake (grams), for my height/weight?  I do take a swig of peanut butter each night, when I have that sweet urge, it actually works, go figure, hehe. 
 
I'm still not happy with the mid-section, but who is ever happy?  A six-pack?  Don't need that, maybe a 4, hehe.  Seriously, I am just looking to decrease my bodyfat, firm/tone and maintain a muscular physique.  I DO appreciate your responses.  This website is awesome and you guys (and gals) are great!!
 
Thanks!
Kathy

ORIGINAL: kemgpm

My fats are too low?  What is the proper daily intake (grams), for my height/weight? 

There is no right answer but I would try to keep it closer to 20-25% of daily intake.  Look at adding good fats like avocado, olives, canola or olive oil, etc.

I would suggest udos oil on top your food or in shakes, do not cook with it.  You could add almonds instead.
Also, maybe a yam or 2 in the mix would not hurt!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

the recommended daily intake of fat is like 60 grams isnt it? so 18 grams of fat would seem to be alright if shes looking to cut, in my opinion.

man it looks good lol and tasty but how long have u been o n this diet