My diet what do you think?

[asvt]

Edit: Sorry guys the numbers keep getting pushed up together no matter what I do hopefully you can read it

Stats
18
5"10
145lbs
11% BF
Goal: gain muscle

food Cal Pro Carb Fat
Isostar 50g w/100ml mik 254 9.9 33.7 8.7 Pre workout meal
100ml SS milk 46 3.4 5 1.7
300ml SS milk 147 10.2 15 5.1
Oil 1/2 tbsp 63 0 0 7
Total 510 23.5 53.7 22.5

Chicken 4oz 148 32 0 2.2 Post workout meal
lucozade 256 0 64 0
WW Pasta 60g 143 5 29 0.6
100g cheese 102 6.25 0 8.6
Protein shake 99 19 1.8 1.7
Total 748 62.25 94.8 13.1

Chicken 4oz 148 32 0 2.2
Wholemeal bread 2 182 9.2 32.2 1.8
50g oats 178 5.5 30 4
Oil 1/2 tbsp 63 0 0 7
Total 571 46.7 62.2 15

Protein shake 99 19 1.8 1.7
50g oats 178 5.5 30 4
500ml SS milk 230 17 25 8.5
Oil 1/2 tbsp 63 0 0 7
Total 570 41.5 56.8 21.2

Egg whites 4 48 12 0 0
Egg yolk 2 122 6 2 10
Protein bar 153 12 18.4 3.5
Protein shake 99 19 1.8 1.7
Total 422 49 22.2 15.2

100g cottage cheese 88 11.5 3.4 2.7
1 tsp peanut butter 80
Total 168 11.5 3.4 2.7

Protein shake 99 19 1.8 1.7
Oil 1 tbsp 126 0 0 14
Total 225 19 1.8 15.7

Overall total 3214 253.45 294.9 105.4

Oil = Extra virgin olive oil
Not sure about the Nutrients contents of the peanut butter also it is not all natural so I know it's not the best.
On nights I work (3) I replace my 5th meal with a protein bar and a pint of milk it's the best I can do.
On sundays I have a free day but still try to keep my protein in take high.
Supplements:
I am taking V12 at the moment, 2000mg vitamin C 1000mg after training and 1000mg at 6-00PM, Multi vitamin 2 tabs after training, 15g glutamine once before and after training and once before bed 10g on non workout days.

P.S you guys should try this creatine product all in 1 pump it's cheap and I found I was a lot stronger in my workouts. There other stuff is great to.

http://www.sports-nutrition.net/inde...CT&productid=2

[Prada]

I dont know your metabolism nor you level of activity but for a guy your weight becareful with the calories. In general your macros look decent but its how you derive them that is not good, as in way to much: shakes, bars etc. Rely more so on real, nutritious, wholesome meals and food.
PRO
Eggs, Chicken breasts, steaks, cottage cheese etc

CARBS
Brown rice, WW bread, WW pasta, etc

Fat
*****3, Flax, Fish,

Have a shake PWO and thats about it, forget about a shake prebed have a meal instead and rearrange your meals

[perfectbeast2001]

looks pretty awful to me. Seems to be a lot of junk (protein bars,lucozade,cheese ect ect..) and shakes in there mate. Lose all the crap and shakes and make a diet out of some good clean food.

[asvt]

Ok so I will reduce the calories by 200 mainly fat calories and replace one of the portions of oats for wholewheat pasta would this improve the diet slightly? Also I'm limited to what I get because of money. Also should I replace the lucozade with dextrose or maltodextrin?

[perfectbeast2001]

Ok so I will reduce the calories by 200 mainly fat calories and replace one of the portions of oats for wholewheat pasta would this improve the diet slightly? Also I'm limited to what I get because of money. Also should I replace the lucozade with dextrose or maltodextrin?

why replace the oats they are one of the only good things there! And dropping the fat is not a good idea as it is essential. Drop the junk.