Critique my Diet pls

[Braven]

Thanks to all for any additions or corrections to my diet. My stats and routine are as follows:

22 Yrs , 210lbs, 15% BF been training since i was bout 16 but didnt know what i was doing really for 1st couple of years. stopped training for bout 1yr when met my new girl at 20, then got back to reality and have been training since. I Train low volume High Intensity with 2 excercises per bodypart 2-4 warm up sets, 1 working (6 reps- 8max- raise weight next session if reach 8).Train - mon- chest, shoulders, tri's; wed - Legs, abs; fri - back and bi's.

My Diet usuall work day (if im on an early):

Wake Up 7:00:
Breakfast - 6 eggs, Oats in milk, glass of milk (500mls), 1g Cod liver oil, 1g vit C

Go to work 8:00

9:30 - MRP with milk (500mls)

12:00 - 200g chicken, rice, salsa, tortilla (consumed first 1.5ltrs bottle water by this time)

15:30 - Finish work - MRP with milk (500mls)

16:30 - 17:30 Train (1ltr water)

17:30 - PWO shake 60g dextrose, 50g whey
10g creatine in juice (500mls), 1g vit c, 1g glucosamine

18:30 - 200g chicken, rice salsa (500mls water), 1g CLO

20:30 - 200g steak, potato, sweet potato, broccoli (500mls water)

22:30 - Calcium Casienate in milk (250mls), peanut butter on wholemeal bread

23:00- sleep

Once again all help is much appreciated

Braven

 

[jstforme]

do you know what your final #s are on your diet (cals, protein, carbs, fat)?

 

[Braven]

haven't worked out yet- not very good at that part aiming for 500 g protien so thats bout 2000kcal ? then the rest carbs and fat I know thats not exactly what you asked i'll try and work it out properly

 

[MAINEVENT]

You never really stated what your goal was as far as your body composition.

If your just trying to add size then your diet looks fine, except the MRP in milk before your workout. Not that its bad, but I think it would be better without the milk. Maybe and MRP i water and a piece of fruit.

The rest of it looks fine. I think it would be wise to add in a little bit of cardio 3 days per week to keep your bodyfat in check, and maybe reduce it just a little.

 

[Braven]

sorry didn't realise my goals are to gain bout 10-20lbs but try and keep weight in check. Forgot to put fruit in aswell try to have an apple or orange with solid meals. Reason for MRP's is cos i get no breaks at work other that about 10 minutes to quickly throw my dinner down. Oh and for cardio i walk my dog everyday for 30 mins morning and night.