Need help with diet( BAD)

[gittinbig2]

Hello all

I Have been reading for a couple months on this site, seem to think some of you know what you are talking about. Luv reading some of the posts. I have been working out for around 5 years now. I have read many things in my past couple of years. I biggest problem is my diet period. I know how to work out and sleep right. I will post my eating habits down below. Keep in mind I own my own construction company and travel around town all day. I wake up in the morning and it goes like this,

8:30am
4 eggs made with egg whites only( which i don't think it is worth the trouble of taking out the yoke)
2 chicken breasts (small)
Glass of milk

10:30

Small protein shake 35 grams of protein
Kashi Peanut butter bar (7 grams of protein and 4 grams of fiber 19 carbs)

12:00 pm

Lunch
Salad
whatever they are serving at my lunch place,

2:00 to 3:00

Work out

3:00
if i can eat at home Like today I had 2 small filets on the grill 60 grams of protein.

6:00 pm
Dinner
couple chickens
Green beans or Broc.
Rice

8:00 or 9:00
super shake before bed.

It doesn't seem like much to me, But that is what I have time for. Is there anything else I can throw in that would help.

Thanks

[UpstateTank]

what are your stats (age height current weight bf%)?
also list macros for each meal and totals and we'll be able to help you out better

[JohnboyF]

Okay just a question... Are you cutting or bulking? Your approach isn't corect for either. Take a look at the Cutting, Lean Bulk and Bulking sticky. I will make some suggestion in bold. I dont think your eating enough persoanlly. Your doing construction so your moving/lifitng etc all day.

Also what are your stats? (Stats= age, height weight )

Hello all

I Have been reading for a couple months on this site, seem to think some of you know what you are talking about. Luv reading some of the posts. I have been working out for around 5 years now. I have read many things in my past couple of years. I biggest problem is my diet period. I know how to work out and sleep right. I will post my eating habits down below. Keep in mind I own my own construction company and travel around town all day. I wake up in the morning and it goes like this,

8:30am
4 eggs made with egg whites only( which i don't think it is worth the trouble of taking out the yoke)
2 chicken breasts (small)
Glass of milk

(You have no carbs in this meal, you need fuel for your day and workout.) I would go 8 egg whites and 1 cup of oats or you could just add oats

10:30

Small protein shake 35 grams of protein
Kashi Peanut butter bar (7 grams of protein and 4 grams of fiber 19 carbs)
(Protien bars are crap but as stated you have no time. I would suggest a better meal quick and easy rice cakes, fruits and shake or meat)
12:00 pm

Lunch
Salad
whatever they are serving at my lunch place,
( Try to bring your own in a cooler I.E (Carb source and protien source ) You dont want to over due shakes as there is no sub for reall foods.

2:00 to 3:00

Work out

Major Problem.. You need your Post workout Shake and Carbs ( ie 2 scoops of whey some dextrose or some fruit)
3:00
if i can eat at home Like today I had 2 small filets on the grill 60 grams of protein.
(Protien is fine what about a carb source)

6:00 pm
Dinner
couple chickens
Green beans or Broc.
Rice
( not bad)

8:00 or 9:00
super shake before bed.

What is a super shake? If it's weight gainer. I wouldn't do that before bed you will add fat, pretty fast. Just do a slow protien (cottage cheese and fats like almonds etc.)
It doesn't seem like much to me, But that is what I have time for. Is there anything else I can throw in that would help.Thanks

It hard to say exactly because i dont have stats and goals but you should get general direction.

[gittinbig2]

Stats are todays not in shape weight,

6' 4"

204lbs in birthday suit , I have lost 15 lbs of mass easy in the past year. Have had shoulder surgery.

31 years old

12-15% body fat by looking at my little belly i have going here.

Look to out back on my 15lbs and get back down to my 8% bf.
I looked back at my old charts from my gym about a year ago. 218 was my heaviest with 8% bf. I was very vieny I thought.

The help on the diet Is really important to me. I feel that I fell of on weight after 10 weeks of gains, my growth just stopped. I also might have been over training just a tad too. I will list tomorrows diet when finished.

Thanks