is deit alright or need improving.

[Lach01]

hey guys, looking for some advice on diet and any improvements that i could make cheers:-

7.30 - proetin shake (23g protein 2gcarbs)

8.00 - steak scrambbled egg(1whole 3whites)

10.30 - tuna sandwhich (whole can and 2slices wholemeal bread)
lettuce cucmber etc.

12.30 - 2 chcicken breasts
1 Sweet potatoe
cup of veg

14.30 - protein shake (23g protein 2gcarbs)

16.30 - med jacket potaote
Tin tuna

17.30 - prework-out protein shake and apple (23g protein 2gcarbs)

20.30 - postworkout shake (23g protein 2gcarbs), jam sandwhich and lucazade sport (23g protein 2gcarbs)
(use less carbs in shake as i feel i gain them from the sandwhich and lucazade i take) <----opiuons greatly aprrecaited.

22.30 - 125g turkey breast
Cup veg

23.00 - bedtime shake.

times are just a ruff estimate as my shifts change from 10-18:00 or 14:00-22:00 my stats are:-
5'6"
151lbs
bF - unknow not tested for a while but was 10%

looking to go to 163lbs lean, reason for have little carbs in diet, but if they are required will put more in,

[Lach01]

just checked rles, sorry for not adding macos for the meals im not 100% sure off them, is there a website that i can get them form to put them up, Im now 14%bf going from a website.

[BuiltForThis]

Fitday.com is very good can track what you eat for the entire day. Calorieking.com is also a good one to check out too.

[Lach01]

cheers JL... i think roughly without wei***ng what i eat out(in work at the moment) the amount of protein etc.. within the diet is:-

protein - 234.1g
carbs - 124.8g
fat - 15g

I will try and get a more accurate reading if required but from first glancies what are opions on diet and what improvments required, goal is to get to 163lbs 9%bf

[awntzu]

we need your stats HT, Wt, BF. Diet looks good bring your fat up to about 40g EFA,

[Lach01]

awntzu, stats have been posted check my first part at the end but will post it again:-

'times are just a ruff estimate as my shifts change from 10-18:00 or 14:00-22:00 my stats are:-
5'6"
151lbs
bF - unknow not tested for a while but was 10% <--just found out its 14%

[Fordfan01]

im running out the door right now but u def need more fats

[prima07]

yuo should throw in some plain oatmean in the morning

[Lach01]

prima07 cheers will throw oatmeal in.

ford - i have been given sum peanut oil from my mum shes recovered from cancer and was given this to keep her weight up and said she doesnt want it, its cologen oil with veg and sunflower oil mix with carbs4.0g fat5.3g and 467kcal per 100ml, worth throwing this in with protein shakes or take flakseed oil instead with EFA sups???

forgot to mention take 5g creatine before workout, 5g creatine and glutamine PWO and 5g ZMA before bed. take 1 multi vit tab upon wakening aswell. Is it worth me to throw anything else in??

[novastepp]

carbs are essential for growth. every meal should include a serving of carbohydrates and fats. shoot for 30-40g of protein per meal as well.

[Lach01]

Cheers guys will stick these in and re-evaluate my deit thanks once again for all the help.