Cutting help!

[PUREStrength3]

Ok guys, I am trying to lose 2-3% bodyfat at the moment. I haven't had a strict diet as of lately and it's time to get serious. Could you please critique this diet? All help is appreciated :cool:

Stats:
Weight: 223-225
Bodyfat: 13-14%

Meal 1- 1 scoop whey, 1 cup oats, 1 banana

Meal 2- 8oz chicken, veggies

Meal 3 (post-workout): 2 scoops whey, Rice cakes

Meal 4- Salmon or chicken, veggies

Meal 5-1 scoop Casein, Natty PB

[6pakguy]

how many calories are you planning to take in daily.for someone your weight that doesnt seem to be any where near enough calories even for a cut

[CTDeuce]

agreed. Throw a piece of fruit into each meal, and don't rely so hard on protein shakes. The better nutrients you got from whole foods, the better off you are. Also, most rice cake's nutritional factor is about level with the bun from the dollar menu...haha. i'd switch that out for some almonds or cashews.

[Viking]

Mixed nuts are a must in my diet, I prefer raw almonds, and for the fruit suggestion I would personally have a fruit in the first 3 meals.

[B-natural]

agreed. Throw a piece of fruit into each meal, and don't rely so hard on protein shakes. The better nutrients you got from whole foods, the better off you are. Also, most rice cake's nutritional factor is about level with the bun from the dollar menu...haha. i'd switch that out for some almonds or cashews.

fruit is a bit overrated IMO, if you are goin for nutrients that is, it breaks down to sugar when it all comes down to it, rice cakes are cheap n easy and another great pwo option...

fruit does breakdown initially to fructose, and fructose preferentially refills the liver, I'd opt for something other than fructose PWO

[MUbodbuilder]

in general id lower the carbs, esp. the sugary ones. if its possible in your daily schedual add more frequent smaller meals. its a good start to find your caloric needs first. then break it down. im quessing your somewhere near 300g protein, 100-250g carbs, 70-90g fat. of course the fat and carb amounts change upon what diet you want to run. but its a general starting point