Please check my diet any help would be appreciated...

[bavz01]

Current Stats..

Age:27
Height: 5'11
Weight: 163lb
Bf %: 15.8

Goals are building muscle and keeping body fat to a minimum.

Current diet Plan (not juicing):

Breakfast:
1 bowl of oats 100g, calories:355 Carbs 60 Protein:11.
1 banana, Calories: 90 carbs:23 Protein: 1.1
1 Egg white, Calories:78 carbs: 0.6 Protein: 6.3

10.30
2 slices of wholemeal bread, calories:180, carbs: 36 Protein: 4
1 Apple, Calories: 52 Carbs: 13, Protein:0.3
Cottege cheese 300g, Calories: 285 Carbs: 35.7 Protein: 25.2

Lunch
2 Tins tuna, Calories:320, Protein:47
2 chicken breast, Calories: 360 protein: 74.8
2 scoops protein, carbs: 8 protein: 40

5pm
Workout

post work out:
2 scoops of protein

Dinner
2 chicken breast/ tuna steaks/ lean cut beef
brown rice/ brown pasta
Veg

Bed....

[-KJ-]

Going to need macro totals for the day...

IMO you could do a cut first and then bulk. I would recommend a bulk once your at 12%

[bavz01]

thanx for the reply

calories 2170 (this is without the cals in my protein shake cant find how much is in it)
Carbs 220
protein 325 (is this to much)

training 4-5 times a week with 3 morning runs for half an hour on empty stomach

[little_dude]

thanx for the reply

calories 2170 (this is without the cals in my protein shake cant find how much is in it)
Carbs 220
protein 325 (is this to much)

training 4-5 times a week with 3 morning runs for half an hour on empty stomach

You should also add the fat macros as well. Is that 2170 including the fat calories? as 2170 is far too low for a bulk, even if its a clean bulk. Add the fat macros and total macros then the diet can be critiqued

[little_dude]

Also, a scoop of whey will likely be about 80-90% protein so a 25g scoop will have about 20 or so grams of protein