Critique my diet please!

[Chris_ATV]

Im 5'10" 198lbs, Im not really cutting or bulking but Id like to be 210lean.
My abs are on the borderline of being visible, I'd say Body Fat is 12% but thats just a guess. For pics check my thread from a few years back.

Meal#1 8am
Cal 630 / Fat 9 / Protein 64 / Carbs 59 / Sugar 9 / Sodium 600
-Whey protein Shake
-1 cup Oatmeal w/ Equal Sweetner


Meal#2 10am
Cal 240 / Fat 2 / Protein 48 / Carbs 6 / Sugar 2 / Sodium 260
-Whey Shake


Meal#3 Noon
Cal 460 / Fat 14 / Protein 35 / Carbs 46 / Sugar 4 / Sodium 1310
-8oz boneless/skinless chicken breast
-3/4 whole wheat pasta w/ table spoon italian dressing
-1 serving size sauteed brocoli or green beans


Meal#4 2pm
Cal 410 / Fat 14 / Protein 55 / Carbs 11 / Sugar 4 / Sodium 450
-40g whey Shake
-Handful dry roasted peanuts


Meal#5 4pm
Cal 459 / Fat 7 / Protein 33 / Carbs 58 / Sugar 17 / Sodium 875
-1 can tuna, tbl spn of lite mayo
-2 pieces whole grain wheat bread
-1 banana


Workout from 5pm-6:15


Meal#6 6:15pm
Cal 240 / Fat 2 / Protein 48 / Carbs 6 / Sugar 2 / Sodium 260
-Whey Shake


Meal#7 8pm
Cal 355 / Fat 18 / Protein 40 / Carbs 7 / Sugar 3 / Sodium 1350
-Two 1/4lb turkey burger patties w/ tbl spn ketchup & mustard
-A spinach salad w/ lite italian dressing, broccoli or green beans.


Total:
Cal. 2794 / Fat 66 / Protein 323 / Carbs 193 / Sugar 41 / Sodium 5000

[Chris_ATV]

Anybody?

[audis4]

Post macros for each meal and finals

I would replace your whey shakes with whole foods.

I consume no whey throughout the day...only BCAA's and a high GI carb source PWO

[lil hulk]

u need to post ur macros 4 the day and 4 each meal

[Zvonimir]

You need to decide either cutting or bulking.

[IBdmfkr]

Don't plan on gaining much muscle with a diet like that. List your macros/total calories and we'll begin to tear it apart.

[Chris_ATV]

You need to decide either cutting or bulking.

I definately want a lean bulk type diet. I don't care to put on weight slow but I wanna stay trim and gain all muscle. I will post macros soon.

[Chris_ATV]

Ok I posted the macros that I could. What you think now?

[audis4]

Ok I posted the macros that I could. What you think now?

fine, but you made no recommended changes?

[IBdmfkr]

It still sucks but now it has macros at the bottem LOL..

[prncezzml]

Flush the shakes down the toilet and bring in eggs, chicken, lean ground beef. *Beeping noise of big truck backing up with loads of whole food on it*

[Chris_ATV]

fine, but you made no recommended changes?

The only recommended change i've had was loose the protein shakes.
Im asking your opinion, what type of foods should i add?

[IBdmfkr]

List of recommended foods: http://www.bodybuilding.com/fun/stella9a.htm

Way to look up portion sizes and figure out the macros: www.calorieking.com

Now do some work and put a little effort into the diet and learning what is good and not so good to eat and well be glad to help put.. we aren't just going to spoonfeed you a diet.