opinions on my diet

[raymond3]

Im new to this board, Im 5' 11" 195lbs, 12% bodyfat and looking to cut, I need opinions on my diet, and anything I could change, or if its ok:

Posted: Apr 9, 2004 11:11 AM Reply

ok I think, or hope I got it down now:

break:
1/2 cup oatmeal
1/2 cup milk
whey protein
peanut butter

snack:
1 slice ww bread
3oz turkey breast (boars head)
almonds

lunch:
1/2 cup brown rice
4 oz chicken breast
veggie mix (string beans, corn,peas)
olive oil

snack:
1 can tuna (with lf mayo)
apple
almonds

dinner:
4-5 oz chicken breast or lean pork
1/2 cup rice
salad (with oil and vinegar)

after workout:
protein shake with fruit, fruit juice, whey protein, glutamine on lifting days, on non lifting days- lf milk, protein, peanut butter, glutamine

I worked hard on this so please give any suggestions, a couple of questions

1. for breakfast do I mix the whey and peanut butter into the oatmeal, and is one tablespoon of peanut butter good enough for fat intake.

2. for my morning snack, does 10-12 grams of fat ok for the almonds as far as fat goes.

3. for lunch I am going to pour a little olive oil over the rice and chicken, is 15-20 gms of fat sufficient, also should I have both the 1/2 cup of rice and the veggies or is that too many carbs.

4. with dinner I am going to have spinach some nights, but on the nights I have salad, with the vinegar which is the best oil to use for fat- canola or vegetable, or olive(which is kinda nasty on salad)

5. finally I drink a shake at 8:30-9:00pm, on my non workout days is it okay to have the peanut butter for fat, because as I understand fat should be in each meal, and when I do lift I know the fat is not good for protein absorbtion, so do I skip out on fat altogether? Any advice is appreciated
2.