Diet critique please?

[jesse_james]

Please could you take a loo at my diet any advice would be appreciated. Im hoping to gain lean mass, I do physical activity twice a day most days so Ive been finding it quite difficult.

Stats: 200lbs, 5ft 8

8.00
6 egg white 2 yolks, 2 slices of bread, peice of fruit

9.00
60 gram protein shake

11.00 weights workout

12.00
pwo 60gram protein, 80gram dextrose

1.30
chicken breast, rice

3.00
chicken breast, mayo

4.30
40gram proetin shake

6.30 Cardio ( most days of the week, boxing, grappling, thai boxing)

9.00
60 gram protein shake

10.30
tuna and baked potato

Im not quite sure of my meals after my eveing cardio any suggestions? Thanks

[copenhagen]

you need to show the nutrient content of the food aka carbs/protein/fats/calories. this will help everyone critique your diet. just by looking, you need to take out the protein shakes and replace them with whole foods.

[jesse_james]

Sorry forgot to add I usually add flax with the protein shakes. Im a bit confused with what to have for the meals leading up to and after my evening cardio session.

[novastepp]

i would have carbs closer to your workout rather than over 2 hours before.

[jesse_james]

ok cheers mate any edvice regarding my carb intake before and after my evening cardio as I want to be able to have the energy in these workouts

[novastepp]

well first, you need to be eating food IMO. you have entirely too much liquid food there. try for whole sources. before that kind of high intensity cardo activity i would eat 2 hours before hand, and then drink some BCAA's before it and after it. and continue eating normally.