Let me start by thanking you for your time expesically if you read the whole thing, Thank You.

I found this diet on the web and I am considering fallowing it. I want to know if i should fallow it or not or if there is things i could/should change about it to make it better so i could fallow it. Its a 12 week diet.

Monday

Meal One


Oatmeal: one cup (serve with water, not milk). P=6, C=68, F=5.2
One apple: C=19.6
Seven egg whites, one yolk (Cooked in a non-stick frying pan): P=27.9, C=0.10, F=4.51
Vitamin and mineral supplement: 1 tab.
Fish oil (cod liver oil is best): 1 teaspoon. F=4.50
Two glasses of water

Total: P=33.9, C=107.2, F=14.21

Meal Two


One Serving of no fat cottage cheese (250 grams): P=30
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
Two glasses of water

Total: P=34.01, C=44.77, F=4.78

Meal Three


Two tuna sandwiches with wholemeal bread (using one cup of tuna, no mayo, butter or margarine): P=47.48, C=47.76, F=6.54
Two glasses of water

Total: P=47.48, C=47.76, F=6.54

Meal Four


One chicken breast (without skin): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
One teaspoon of olive oil: F=4.50
Two glasses of water
Total: P=34.01, C=44.77, F=9.28

Meal Five


One medium sized jacket potato (baked). P=3.06, C=33.62
One medium sized steak (about 150grams of sirloin trimmed of fat): P=37, F=16
One cup of broccoli: P=5.36, C=9.11
Two glasses of water

Total: P=45.42, C=42.73. F=16

Meal Six


Three egg whites: P=10.8
One whey protein shake: P=24

Total: P=34.8

Total daily calories: 2481.63
Total protein: 229.61
Total carbohydrates: 287.23
Total fats: 46.03

Tuesday

Meal One


Oatmeal: one cup (served with water, not milk). P=6, C=68grams, F=5.2
One apple. C=19.6
Seven egg whites, one yolk (Cooked in a non-stick frying pan). P=27.9, C=0.10, F=4.51
Vitamin and mineral supplement: 1 tab.
Fish oil (cod liver oil is best): 1 teaspoon. F=4.50

Total: P=33.9, C=107.2, F=14.21

Meal Two


Two tuna sandwiches with wholemeal bread (using one cup of tuna, no mayo, butter or margarine): P=47.48, C=47.76, F=6.54
Two glasses of water
Total: P=47.48, C=47.76, F=6.54

Meal Three


One Serving of no fat cottage cheese (250 grams): P=30
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
One teaspoon of olive oil: F=4.50
Two glasses of water
Total: P=34.01, C=44.77, F=9.28

Meal Four


One chicken breast (without skin, microwave or boil): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
Two glasses of water
Total: P=34.01, C=44.77, F=4.78


Post-training: One Gatorade or similar and one serving of whey protein, combined: P=30, C=38.49
Meal Five


Two medium sized jacket potatoes (baked). P=6.12, C=67.24, F=290.
One large piece of fish (about 300 grams) P=48, F= 5
One cup of broccoli: P=5.36, C=9.11
Total: P=59.48, C=76.35, F=22

Meal Six


Three egg whites: P=10.8
One whey protein shake: P=24
Total: P=34.8

Total calories: 2971.37
Total protein: 255.68
Total carbohydrates: 359.34
Total fats: 38

Wednesday

Meal One


Oatmeal: one cup (served with water, not milk). P=6 grams, C=68grams, F=5.2gams.
One apple. C=19.6
Seven egg whites, one yolk (Cooked in a non-stick frying pan). P=27.9, C=0.10, F=4.51
Vitamin and mineral supplement: 1 tab.
Fish oil (cod liver oil is best): 1 teaspoon. F=4.50
Total: P=33.9, C=107.2, F=14.21, Ca=432

Meal Two


One chicken breast (without skin, microwave or boil): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
Two glasses of water
Total: P=34.01, C=44.77, F=4.78

Meal Three


Two tuna sandwiches with wholemeal bread (using one cup of tuna, no mayo, butter or margarine): P=47.48, C=47.76, F=6.54
Two glasses of water
Total: P=47.48, C=47.76, F=6.54

Meal Four


One chicken breast (without skin): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
One teaspoon of olive oil: F=4.50
Two glasses of water
Total: P=34.01, C=44.77, F=9.28

Meal Five


One medium sized jacket potato (baked). P=3.06, C=33.62
One medium sized steak (about 150grams of sirloin trimmed of fat): P=37, F=16
One cup of broccoli: P=5.36, C=9.11
Two glasses of water
Total: P=45.42, C=42.73. F=16

Meal Six


Three egg whites: P=10.8
One whey protein shake: P=24
Total: P=34.8

Total daily calories: 2481.63
Total protein: 229.61
Total carbohydrates: 287.23
Total fats: 46.03

Thursday

Meal One


Oatmeal: one cup (serve with water, not milk). P=6 grams, C=68grams, F=5.2gams One apple. C=19.6.
Seven egg whites, one yolk (Cooked in a non-stick frying pan). P=27.9, C=0.10, F=4.51
Vitamin and mineral supplement: 1 tab.
Fish oil (cod liver oil is best): 1 teaspoon. F=4.50
Total: P=33.9, C=107.2, F=14.21

Meal Two


Two tuna sandwiches with wholemeal bread (using one cup of tuna, no mayo, butter or margarine): P=47.48, C=47.76, F=6.54
Two glasses of water
Total: P=47.48, C=47.76, F=6.54

Meal Three


One Serving of cottage cheese (250 grams): P=30, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
Two glasses of water
Total: P=34.01, C=44.77, F=4.78

Meal Four


One chicken breast (without skin): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
One teaspoon of olive oil: F=4.50
Two glasses of water
Total: P=34.01, C=44.77, F=9.28


Post-training: One Gatorade or similar and one half serving of whey protein, combined: P=30, C=38.49
Meal Five


Two medium sized jacket potatoes (baked). P=6.12, C=67.24
One larger sized steak (about 250 grams of sirloin trimmed of fat): P=48, F=22
One cup of broccoli: P=5.36, C=9.11
Total: P=59.48, C=76.35, F=22

Meal Six


Three egg whites: P=10.8
One whey protein shake: P=24
Total: P=34.8

Total calories: 2971.37
Total protein: 272.68
Total carbohydrates: 359.34
Total fats: 56.81

Friday

Meal One


Oatmeal: one cup (serve with water, not milk). P=6 grams, C=68grams, F=5.2gams
One apple. C=19.6
Seven egg whites, one yolk (Cooked in a non-stick frying pan). P=27.9, C=0.10, F=4.51
Vitamin and mineral supplement: 1 tab.
Fish oil (cod liver oil is best): 1 teaspoon. F=4.50
Total: P=33.9, C=107.2, F=14.21

Meal Two


One chicken breast (without skin, microwave or boil): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
Two glasses of water
Total: P=34.01, C=44.77, F=4.78

Meal Three


Two tuna sandwiches with wholemeal bread (using one cup of tuna, no mayo, butter or margarine): P=47.48, C=47.76, F=6.54
Two glasses of water
Total: P=47.48, C=47.76, F=6.54

Meal Four


One chicken breast (without skin): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
One teaspoon of olive oil: F=4.50
Two glasses of water
Total: P=34.01, C=44.77, F=9.28

Post-training: One Gatorade or similar and one half serving of whey protein, combined: P=30, C=38.49

Meal Five


Two medium sized jacket potatoes (baked). P=6.12, C=67.24
One large piece of fish (about 300 grams) P=48, F=5
One cup of broccoli: P=5.36, C=9.11
Total: P=59.48, C=76.35, F=22

Meal Six


One serving no fat cottage cheese (250 grams): P=30
Total: P=30

Total calories: 2971.37
Total protein: 265.68
Total carbohydrates: 359.34
Total fats: 38.81

Saturday

Meal One


Oatmeal: one cup (serve with water, not milk). P=6 grams, C=68grams, F=5.2gams
One apple. C=19.6
Seven egg whites, one yolk (Cooked in a non-stick frying pan). P=27.9, C=0.10, F=4.51
Vitamin and mineral supplement: 1 tab.
Fish oil (cod liver oil is best): 1 teaspoon. F=4.50
Total: P=33.9, C=107.2, F=14.21

Meal Two


One chicken breast (without skin, microwave or boil): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
Two glasses of water
Total: P=34.01, C=44.77, F=4.78

Meal Three


Two tuna sandwiches with wholemeal bread (using one cup of tuna, no mayo, butter or margarine): P=47.48, C=47.76, F=6.54
Two glasses of water
Total: P=47.48, C=47.76, F=6.54

Meal Four


One chicken breast (without skin): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
One teaspoon of olive oil: F=4.50
Two glasses of water
Total: P=34.01, C=44.77, F=9.28

Meal Five


One medium sized jacket potato (baked). P=3.06, C=33.62
One large piece of fish (about 300 grams) P=48, F=5
One cup of broccoli: P=5.36, C=9.11
Two glasses of water
Total: P=45.42, C=42.73. F=16

Meal Six


Three egg whites: P=10.8
One whey protein shake: P=24
Total: P=34.8

Total daily calories: 2481.63
Total protein: 229.61
Total carbohydrates: 287.23
Total fats: 35.05

Sunday

Meal One


Oatmeal: one cup (serve with water, not milk). P=6 grams, C=68grams, F=5.2gams
One apple. C=19.6
Seven egg whites, one yolk (Cooked in a non-stick frying pan). P=27.9, C=0.10, F=4.51
Vitamin and mineral supplement: 1 tab.
Fish oil (cod liver oil is best): 1 teaspoon. F=4.50
Total: P=33.9, C=107.2, F=14.21

Meal Two


One chicken breast (without skin, microwave or boil): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
Two glasses of water
Total: P=34.01, C=44.77, F=4.78

Meal Three


One Serving of no fat cottage cheese (250 grams): P=30
Four slices of whole wheat bread: C=47.76, F=6.54
Two glasses of water
Total: P=30, C=47.76, F=6.54

Meal Four


One chicken breast (without skin): P=28.98, F=3.03
Medium serving of brown rice: P=5.03, C=44.77, F=1.75
One teaspoon of olive oil: F=4.50
Two glasses of water
Total: P=34.01, C=44.77, F=9.28

Post-training: One Gatorade or similar and one half serving of whey protein, combined: P=30, C=38.49

Meal Five


Two medium sized jacket potatoes (baked). P=6.12, C=67.24
One larger sized steak (about 250 grams of sirloin trimmed of fat): P=48, F=22
One cup of broccoli: P=5.36, C=9.11
Total: P=59.48, C=76.35, F=22

Meal Six


Three egg whites: P=10.8
One whey protein shake: P=24
Total: P=34.8

Total calories: 2971.37
Total protein: 255.68
Total carbohydrates: 359.34
Total fats: 56.81


long i know, thanks for looking at it.
any help is apprecitated.
-burns