Help with Cutting Diet:

[Eulogy]

Hey everyone --

I'd appreciate some constructive criticism on my diet. I'm not cutting for a show, but am working my down to the proverbial six pack. I've managed to cut down from around 200 pounds in 5 months, and am now at a lean 162. I am 5'11" by the way. I don't need to hear people bitch and moan about me weighing "too little," either.

My goal is to eat between 1900-2200 calories per day, when my maintenance level is around 2,372 calories per day. I attempt to reduce my caloric intake via exercise by 600-800 calories per day, plus any additional reduction due to eating less.
Now on to my diet --

Here is a typical day:
* P = Protein, F = Fat, C = Carbs, S = Sugars

1.) 6:30 A.M. Vector Cereal (1 1/4 cup) + 1% Skim Milk (1 cup) + Premium Orange Juice (1 cup) =
435 Cal, 17g P, 6g F, 83g C/47g S
*** 7:30-8:00 Cardio
2.) 9:00 A.M. Instant Oatmeal (1 package) + Astro Fat Free Yogurt (1 small cup) + Protein Powder w/ water (1 scoop) =
290 Cal, 29g P, 3g F, 39g C/3g S
3.) 12:30 P.M. Flaked Light Tuna (2 cans) + Whipped Low Fat Dressing (1 tbsp) + Hearty Noodles (1 cup) =
470 Cal, 60g P, 5g F, 42g C/2g S
*** I eat the noodles immediately and the 2 cans of tuna throughout the afternoon which takes me to 3:00ish
4.) 3:30 P.M. American Salad Blend (2 cups) + Fat Free Italian Dressing (2 tbsp) =
40 Cal, 1g P, 0g F, 8g C/5g S
5.) 4:30 P.M. Idared Apple (1 medium) + Astro Fat Free Yogurt (1 small cup) + Protein Powder w/ water (1 scoop) =
200 Cal, 24g P, 0g F, 26g C/17g S
*** 6:00 - 7:20 Workout
6.) 7:35 P.M. Protein Powder w/ water (2 scoop) =
160 Cal, 39g P, 1g F, 2g C/0g S
7.) 8:30 P.M. Random meal, such as 6oz chicken breast, 2 cups of asparagus with a slice of whole wheat toast and 1 tbsp of crunchy peanut butter. Or I'll have a Skillet Sensation package. Or a chicken noodle soup with extra chicken I bake and add in. Typically this meal is high in protein, medium-to-high carbs and low fats.
Average: 400-550 Calories, 50g P, 10-15g F, 50-80g C/5-15g S

My totals are:
1,995 - 2,135 Cal, 18-22g Fat, 260-290g Carbs / 50-71g Sugars / 15-30g Fiber / 175-200g Protein

Some obvious spots I see are to reduce my diet by 1 yogurt, cut out the o.j (but I use it for vitamins, it'd the + vitamin/calcium kind) and that saves a few grams of sugar and calories. Additionally I could eliminate the apple altogether but I enjoy some fruits.

Thoughts?

I only have about 4-5 pounds left to lose, as I am already quite in shape... just those lingers bastards!

[Eulogy]

BUMP

[FREAKgeek]

It's well thought out and you seem to answer your own questions.

[weightroomguy]

You need to cut the carbs by about 60 gms or so(replace this with a protein shake/meat + veggies). Keep carbs below 200 gms ideally. Also, about 5 gms of fish oil and 2-3 gms of CLA will help you lose that last bit of fat fast.
Another option is carb cycling, this is how I do it: http://weightroomtalk.blogspot.com/2009/04/how-is-it-done.html

Hope I helped

[Eulogy]

You need to cut the carbs by about 60 gms or so(replace this with a protein shake/meat + veggies). Keep carbs below 200 gms ideally. Also, about 5 gms of fish oil and 2-3 gms of CLA will help you lose that last bit of fat fast.
Another option is carb cycling, this is how I do it: http://weightroomtalk.blogspot.com/2009/04/how-is-it-done.html

Hope I helped

Thanks!

Quick question, is flax seed oil an acceptable alternative to fish oil?

What about my sugar intake? Too high?

Also (for knowledge's sake), can you please give me a brief overview of why 200 grams of carbs is ideal? I really appreciate the tips! I'll look to rework my diet.

[Princess L]

Thanks!

Quick question, is flax seed oil an acceptable alternative to fish oil?

Dieting/calorie wise yes. Nutritionally- no.

[Eulogy]

Dieting/calorie wise yes. Nutritionally- no.

Thanks. I did a bit of quick research on Fish Oil and see it is highly recommended as a daily supplement. I'm going to get some today.

Thanks again to those helping me attain my goals. I'll be posting pictures in the coming weeks!

[weightroomguy]

Well, I say anything over 200 gms carbs is pushing it because ideally, the protein intake should be higher than the carb intake, and to do with your calorie intake, it'd mean keeping carbs lower than 200.
Fish oil also helps with fat loss, more so than flax seed oil, so its definitely better bro.

[weightroomguy]

BTW, I recommend this fish oil, this is what i use, because I dont like swallowing too many softgels. This tastes pretty good.

http://www.amazon.com/Carlson-Laboratories-Finest-Flavor-liquid/dp/B0001VKNSM/ref=sr_1_1?ie=UTF8&s=hpc&qid=1240511933&sr=8-1

[Eulogy]

BTW, I recommend this fish oil, this is what i use, because I dont like swallowing too many softgels. This tastes pretty good.

http://www.amazon.com/Carlson-Laboratories-Finest-Flavor-liquid/dp/B0001VKNSM/ref=sr_1_1?ie=UTF8&s=hpc&qid=1240511933&sr=8-1

How many teaspoons do you take daily?

[weightroomguy]

Two teaspoons a day bro.