Critique my diet and exercise routines please!!!

Well as someone pointed out, it depends on your goals.

Eat leaner and stuff that lasts - think REALLY basic and as natural as possible (if it's in a box it's no good...). Also if you're trying to lose weight than your dinner should make up less than 30% of your calories for the day.

Also regarding all your activities for the day... I'd say you burned the following:

Jogging for 20 mins (assuming you're going 4.0 mph) is about 200 cals
Swimming for 30 mins (assuming you're actually doing work the entire time): about 250 cals
Stationary bike for 20 mins - about 130 cals
Basketball for 2 hours (AGAIN assuming you are HARD CORE playing the ENTIRE time): 850 cals or so.

I'm not seeing where you get 2000+ cals from this. I'm assuming you weigh 180 lbs for all of these.. if you weigh more than obv you can adjust the cals burned to higher but regardless.. there's no way you're burning as much as your counting off.

MFP HIGHLY HIGHLY HIGHLY over estimates the cals you burn - get a HRM or at least a pedometer to help you keep a more accurate count

Hey man,

looks like you eat some pretty decent foods, but as some of the others said you need to adjust your macros and cut down greatly on the carbs/sugars. Get rid of breads, croutons, pastas, etc....oatmeal is OK because it is a slower absorbing carb, but if you can avoid anything with processed grains or sugars, assuming your goal is to cut out fat and gain weight. Also pay attention to your protein intake. Protein intake should be anywhere from .7 grams to 1.0 gram of protein per lb of body weight each day if you are active and lifting. Keep it on the lower end if you aren't doing a lot of resistance training, and don't be scared of fat, fat is GOOD for you.

Go to www.reddit.com/r/paleo or www.reddit.com/r/keto for some helpful advice. Check out ketogenic diets on that link...in the side bar there are some informative faqs that will answer all your questions, and if you have any more, of course feel free to message me!

Good luck!
-Brian

Front load your calories, heavier meals earlier in the day...more time to burn it off.
Higher protein (lean protein), my goal is a little more than 1/3 of my average total (it will change if you exercise that day) for breakfast, helps control hunger throughout the day
Sports drinks may be necessary if your sweating a great deal to keep electrolytes in balance, but stick to water if you can (I hate plain water so that has been something I am still working towards)
Pick one goal at a time, it is easier to stick to rather than changing everything at once
Measure out your food, make sure you know what a serving size is so you can accurately track calories
Circuit training is really the exercise that made the largest impact for me, my routine is burning an average of 1000 calories (that is after subtracting my 20 %) I started losing weight weekly once I added circuit training and I had been working out for a while without such rapid results.

My heart rate monitor is a Garmin, I connect it to my Motoactv (build it mp3 player, GPS and connects to foot pods, heart rate monitors wireless headphones) I have had it for about a month now and I really like. I tried a heart rate watch but it was too difficult to use so I took it back for the Motoactv.

MFP tends to overestimate calories more as the time you post increases. One of the trainers told me that there can be roughly a 20% error rate with heart rate monitors as well. So I always subtract that when I post my exercise for the day. MFP is really bad at counting calories for walking, once it said it was 100+ calories and my monitor said 35.

Quick meal ideas, invest in steamer bags of veggies and other side dishes. They are quick and easy to use. When you make a healthy meal, make extra to eat later or to freeze. It is easier to eat healthy if it is just as easy to grab as junk food.