Rate my diet plan

[jrx]

I've recently switched over from the 3 meals a day to the 4-5 meal plan and so far it's been good... but there's always room for improvement!

Breakfast:
(biggest meal of the day, right after 1 hour of morning exercises)

2 scrambled eggs (ketchup or hotsauce on top)
2 fruits (Banana, apple, orange, or grapes usually)
1 cup yogurt
1 8 oz glass Gatorade
1 8 oz glass water
1 8 oz glass 1% milk

Lunch:

Varies between 1 chicken breast, spaghetti w/meat sauce, or if all else fails a cheeseburger (All of them have similar carloies)
1 salad, no dressing (lettuce, carrots, tomatoes)
Approx 1 cup of rice or cooked vegetables
1 8 oz glass Gatorade
3 cups of water

Mid-day Meal

1 granola bar (Quaker)
1 piece fruit (Usually an orange)
1 1/4 serving Muscle Milk (water)

Dinner

Pretty much the same as lunch

Pre-Workout Shake (Muscle milk full serving, with 3 cups water)

Post-Workout Meal

3 cups brown rice
1 cup steamed mixed veggies
Dab of soy sauce
3 cups of water

This diet puts me at roughly a 200 calorie deficit according to my ballparked RMB and my estimated calorie burn during my 2-2.5 hours of exercise Mon-Fri. Is there any way I could improve this?

 

[jrx]

No response? Does this mean I'm pretty much good to go?

Seriously, any suggestions at all?

 

[Short Fuse]

This diet puts me at roughly a 200 calorie deficitaccording to my ballparked RMB and my estimated calorie burn during my 2-2.5 hours of exercise Mon-Fri. Is there any way I could improve this?

What is your weight?
What is your height?
What is your "2-2.5 hours of exercise Mon-Fri".

 

[jrx]

What is your weight?
What is your height?
What is your "2-2.5 hours of exercise Mon-Fri".

I'm currently 5'9" at 215. I've had my body fat measured with calipers, and the results have been somewhere between 24 and 27%, so I definitely need to keep on losing the fat.

I wake up for PT and do an hour of running 3 days a week (3-6 miles at a steady pace, one day of Last Man Up runs which are sprints to the front of the line, and a 10 minute mile pace jog), 1 day a week we play ultimate football (a lot of running, jumping), and 1 day we do muscle failure (pushups and situps until we can't use our arms or abs anymore).

In the evening after dinner I exercise 5 days in a row. Day 1 is upper body, completely at the gym. It goes like this:

Boxing Bag 20 mins (high intensity)
Pullups (Narrow, regular, and military) (5x1 for each)
Dips (5x3)
Bicep Curls (7x3 count w/70 lbs, 3 times)
Pulldowns (triceps) (10x3 alternating 5x5)
Wrist Curls (10x3)
Shoulder Shrugs (10x3)

Day 2 Legs and Lower Body

20 minutes at the track (10/20's, 30/60's, or 60/120's)
Squats (10x3)
Leg Press (12x3)
Calf Raises (20x3)
Hip Adduction/Abduction (10x3)
4 Way Neck (10x1 each side)

Day 3 Core and Back

Burpees (with pullup) (5x5)
Pec Fly (10x3)
Pullups (5x3 wide arm)
Lat Pulldown (12x3, 5x5 alternating)
Isometric Pulldown Machine (10x3, 5x5, 3x3 alternating)
Roman Chair (Got a whole routine on this, take a lot)

Day 4 Legs and Lower Body

20 minutes at the track (10/20's, 30/60's, or 60/120's)
Squats (20x3)
Leg Press (15x3)
Calf Raises (20x3)
Hip Adduction/Abduction (12x3)
4 Way Neck (10x1 each side)

Day 5 Upper Body

Boxing Bag 20 mins (high intensity)
Pullups (Narrow, regular, and military) (5x1 for each)
Dips (5x3)
Bicep Curls (7x3 count w/70 lbs, 3 times)
Pulldowns (triceps) (10x3 alternating 5x5)
Wrist Curls (10x3)
Shoulder Shrugs (10x3)


I'm doing high rep low/medium weight a lot because I'm not looking to bulk, but that's just what I'm doing now. I change up my exercises a lot, probably once every 3 weeks, except the pullups, dips, boxing bag, and other bodyweight things I do.