Help Think Im under eating!! Pic included

[jaybird12]

Hey needing some help with my diet...I do triathalons and am wanting to make sure i am getting enough food..I am 180 right now being that it is the "offseason" and I have cut back some of the cardio...The pic is me in season and I was around 172 and just look skinny (not much muscle at all)...I also am a ocean lifeguard during the summer so i gta still look good for the ladies so I am trying to keep some of my muscle and not look so freakinn skinny...
STRENGTH TRAINING- I do a full body workout two or three times a week in the morning depending on next race/how I feel
TRI TRAINING- Evening-It varies all the time from week to week here is a sample week
Monday
Endurance swim today . Work on your stroke making sure that it is nice and fluid throughout. Goal is a nice and steady 50 minute swim
Core work to follow

Tuesday
7 Mile run alternate between
Easy, hard, easy, hard, tempo, hard easy for each mile during the 7 mile run

Wednesday

Time to hit the bike, Do this outside and repeat this interval 4 times with 4 minutes rest in between each

8 minutes at tempo pace into 2 minutes at all out pace=10 minute interval

Make sure to do at least a 10 minute warm up and cool down

Thursday
5 mile nice and steady run you should be about 80 percent for the entirety of this run no more no less because you have a track workout coming up tomorrow

Friday
Track workout
4 by 400’s HARD 30 second rest in between each
3 by 800;s Hard 40 second rest in between each
2 by 1200’s Hard 45 second rest in between each
1 Mile ALL OUT record your time

1 mile cool down to finish it out

Saturday
Long bike today, 1:45 on the bike
No Intervals or anything built in.
Go as fast as you want as hard as you want for the whole thing.
The key is just to have fun and enjoy the ride bro!

Sunday
Much deserved…………day off!
This is from my coach thats why its written this way...
Age 25
Problem is keeping muscle with all this cardio...Was thinking about maybe a test E Eq cycle to help keep some muscle and the Eq for increasing red blood cells..

I know I am not eating enough but here is my diet...I know it needs a lot of work!!! Goal is to add lean muscle mass without fat

Meal One-Six egg white,1/2 cup oats, tablespoon all natty pb
Meal Two- 1 1/2 scoop whey, fruit
Meal Three- Either grilled chicken salad/ grilled chicken wheat wrap
Meal Four- low fat yogurt, protein bar
Meal Five- Grilled Chicken,brown rice,vegtable
Meal Six- cup of cottage cheese

Total cals-2,858
Protein-256
carbs-248
Fats-58
SOrry this is the only pic i could find

[Twist]

Well, first of all you only have 1 maybe 2 real meals there. You need to establish your goals, if they are to do marathons and such, then you are never gonna get tons of muscle; or much at all. And don't do any cycle because you will lose the gains once you come off anyway for the same reasons that you are not gaining now (diet, cardio, etc)

[Turkey]

Hey needing some help with my diet...I do triathalons and am wanting to make sure i am getting enough food..I am 180 right now being that it is the "offseason" and I have cut back some of the cardio...The pic is me in season and I was around 172 and just look skinny (not much muscle at all)...I also am a ocean lifeguard during the summer so i gta still look good for the ladies so I am trying to keep some of my muscle and not look so freakinn skinny...
STRENGTH TRAINING- I do a full body workout two or three times a week in the morning depending on next race/how I feel
TRI TRAINING- Evening-It varies all the time from week to week here is a sample week
Monday
Endurance swim today . Work on your stroke making sure that it is nice and fluid throughout. Goal is a nice and steady 50 minute swim
Core work to follow

Tuesday
7 Mile run alternate between
Easy, hard, easy, hard, tempo, hard easy for each mile during the 7 mile run

Wednesday

Time to hit the bike, Do this outside and repeat this interval 4 times with 4 minutes rest in between each

8 minutes at tempo pace into 2 minutes at all out pace=10 minute interval

Make sure to do at least a 10 minute warm up and cool down

Thursday
5 mile nice and steady run you should be about 80 percent for the entirety of this run no more no less because you have a track workout coming up tomorrow

Friday
Track workout
4 by 400’s HARD 30 second rest in between each
3 by 800;s Hard 40 second rest in between each
2 by 1200’s Hard 45 second rest in between each
1 Mile ALL OUT record your time

1 mile cool down to finish it out

Saturday
Long bike today, 1:45 on the bike
No Intervals or anything built in.
Go as fast as you want as hard as you want for the whole thing.
The key is just to have fun and enjoy the ride bro!

Sunday
Much deserved…………day off!
This is from my coach thats why its written this way...
Age 25
Problem is keeping muscle with all this cardio...Was thinking about maybe a test E Eq cycle to help keep some muscle and the Eq for increasing red blood cells..

I know I am not eating enough but here is my diet...I know it needs a lot of work!!! Goal is to add lean muscle mass without fat

Meal One-Six egg white,1/2 cup oats, tablespoon all natty pb
Meal Two- 1 1/2 scoop whey, fruit
Meal Three- Either grilled chicken salad/ grilled chicken wheat wrap
Meal Four- low fat yogurt, protein bar
Meal Five- Grilled Chicken,brown rice,vegtable
Meal Six- cup of cottage cheese

Total cals-2,858
Protein-256
carbs-248
Fats-58
SOrry this is the only pic i could find

that's really not that much catabolic cardio, except for the 1:45 bike ride on Saturday; you're only working out about an hour at a time, so I highly recommend you keep your pre-workout and post-workout meals full of protein and carbs;

get rid of the shakes and just eat real food; an example of a 'bad' meal macro-wise with a regimen like your is meal 4 -- nothing really there to refuel you or get any quality energy from; I think your cals are low, and you could def. raise your daily fat intake by 10gs; I would recommend replacing one of your chicken breast meals with something like salmon, which has equal amounts of pro by weight as chicken breast, but more cals in the way of good fats

as far as Saturday's workout, def. eat before it, lean pro and a starchy carb (like a potato or beans); after this workout is one of the only times I would say a pro shake (just plain whey isolate with as close to zero fat and carbs as possible) is fine, just b/c you need to start replenishing fast; combine with a simpler carb like white rice; eat again in about 1.5 hours, normal meal, something like chicken breast and veggies