new to the forum hi!! trying to improve my diet please help!

[gonzo223451]

5 am : 2 table spoon of peanut butter with 50 grams of protein

7 am : before i go to work 8 eggs 3 whole and the rest egg whites 1 cup of oatmeal and one large banana

around 11 at break : large sweet potato with 10 ounces of chicken and broccoli a cup worth
since i cant take another break i take a protein shake with 2 tables spoons of peanut butter and 50 grams and 40 grams of carbs powder or impact zero bars

around 4 when i get home steak or chicken of tapilla fish about 10 to 12 ounce with 1 cup of brown rice and broccoli

and 7 ill eat salad spinach and steak 8 oz with olive oil and balsamic

before i go to bed olive oil with 40 grams of protein

I try to eat every 3 hours i squeeze 6 to 7 meals a day


depending on what time i go to the gym ill eat a apple with protein and after the gym fast carbs with banana and protein 50 grams glut-amine

about me I been lifting weights for over 7 years never got nutrition down i done a few cycles. but i wanna get down to the basics since I don't think I'm lacking but I'm definitely missing in my life style. i work two jobs and in a budget also im 5.6 around 10 percent body fat and weight around 170 and 25 years old.. any construct criticism would help alot

 

[OnesAndWeights]

Total up those macros to get all of your daily needs. If that's >>> than your maintenance, you'll gain. If that's less, you'll lose weight. IMO, a few less shakes would do you well. Especially your first meal. I realize you've got a hard schedule to deal with, so the other shakes aren't terrible. But if you could limit it to just your post workout, and the rest whole foods, you'll be much happier.

Break down your macro needs (P/C/F) and see how much you're actually eating. Use fitday or my fitness pal to track it all. Watch how much of a difference it makes.


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[cardealer]

Would need to know weight and body fat %.From ther can advice protein,fat,carb intake according of what you want to acheive.

 

[nelynel]

sounds to me like u really got the basics down and uve done ur research....i know for me once i get a really clean diet established an ive been running it for a while, if i switch things up to see if more or less of something will help my body will usually let me know if its rite or wrong pretty quickly....other than that just make sure ur protein shake doesnt have a lot of carbs or fat content....keep up the good work