Critique my diet plan

Hello!
 
I am curretly working on a diet and exercise regimen to lose weight and will meet my target by the end of the year.  After that goal has been met, I plan on trying to put on some serious muscles.
 
I will weigh approx. 170 lbs. at 5'10", age 35.  I realize I have to eat 1g of protein for every pound.  However, when I try and come up with a good plan I am low on my calories (2500) and too high on my protein (218).  I did some of the calculations and I should be eating from 2500-3000 calories a day which I have split into 6 meals.
 
I would be happy if somebody looked at what I put together and gave me an honest critique.
 
Thanks and I look forward to reading the replies.   
   
Meal 1
Oatmeal: 200 cal, 7 pro.
Egg Whites: 68 cal, 14.3 pro
Raisins: 130 cal, 1.3 pro
Apple: 72 cal, 0.4 pro
Total:  470 cal, 23 pro
 
Meal 2
Wh. Grain Bread:  160 cal, 8.3 pro
Turkey Slices:  157 cal, 24.3 pro
Cauliflower:  25 cal, 2 pro
Protein Shake:  110 cal, 24 pro
Total:  452 cal, 58.6 pro
 
Meal 3
Spinach:  7 cal, 0.9 pro
Rice, Brown:  117 cal, 2.7 pro
Chicken Breast:  166 cal, 25.1 pro
Grapes:  110 cal, 1.2 pro
Total:  400 cal, 29.9 pro
 
Meal 4
Black Beans:  227 cal, 15.2 pro
Almonds:  190 cal, 7 pro
Carrots:  21 cal, 0.6 pro
Total:  438 cal, 22.8 pro
 
Meal 5
Cottage Cheese:  180 cal, 28 pro
Brocolli:  103 cal, 4.4 pro
Banana:  105 cal, 1.3 pro
 
Meal 6
Tuna:  120 cal, 26 pro
Bluberries:  40 cal, 0.4 pro
Protein Shake:  110 cal, 24 pro
Total:  270 cal, 50.4 pro
 
Daily Total:  2418 cal, 218.4 pro

   
 

No replies?

If you stick to that diet, which is EXCELLENT, and lift consistently, you will get some amazing results. 

Sticking to the lifting is the easy part, IMO.  Staying consistent on the diet is the tough part, so good luck.  If you are able to do that though, you will be doing great!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

At casual glance, you done did good! Maybe some more fat in there... definitely more fat, just like you made sure to have a protein, carb (fibrous and starchy) in each of your meals, you should make sure that you have a fat source as well...
You did your homework, now you just have to stick with your plan... If your doing 1 gr per pound for protein, you definitely can cut out some of your protein and add some fat in it's place... But so far so good.

add some slow digesting casein protein in on your last meal instead of tuna, blueberries, and a protein shake

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Yes slow digesting foods are best for the last meal ive read. I have sardines or tuna as part of my last meal. (was having with bread untill another member here let me know that wasnt such a good thing)

Just starting out but watch this space!

are sardines any good? what do you eat them with? i read they are the best option period over salmon and tuna..

with sardines you dont really have to worry about the mercury content. But it doesn't taste the same as tuna

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Perrynator i have them with crackers and daniel give me tuna any day sardines taste like crap! lol (but i know they are good for me so i eat em)

I get them in hot pepper sauce so the taste isn't so bad.

Just starting out but watch this space!

Eat fruits and vegetables rich in fibers, vitamins and antioxidants. They fill up your stomach fast and are also low in calories and help to keep your calorie count low.

fiber foods
skin cream
best cure for constipation

Thanks everyone!

Once I lose the weight I want to lose, I am gonna do it.

I will keep you guys informed!

sardines in tomato puree on toast with a little bit of olive oil are gorgeous

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg