3670 calorie diet for 19 year old - critique please

[YoungGunsNY]

Hi, I'm:
Age - 19
Height - 6'0
Weight - 207
Bf - 14-16% guess though...I could submit pics..

Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0

Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1

Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0

Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10

Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0

Meal 6 7:00
Steak (8oz.) – 400/70/0/12
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0
Pomegranate juice (4oz.) – 75/0/18/0

Meal 7 8:30 [pre-workout]
Wheybolic protein shake – 280/60/7/1

Meal 8 10:15 [post-workout]
Wheybolic protein shake – 280/60/7/1
Natural peanut butter (2tbsp.) – 200/7/6/17

Meal 9 1:00
Carnivore protein shake – 220/46/12/0
Activia yogurt – 110/5/19/2

Total – 3670/499/242/72

Also – I consume 2155mg sodium/1275mg cholesterol/34mg fiber
I eat my eggs with hot sauce
*I marinate my chicken (need some flavor & juice there man)
My broccoli & mixed vegetables are sautéed with a lot of garlic
I eat my sweet potato with about 3 tablespoons of light butter & cinnamon
All my shakes are with water

What should I do differently for non-workout days? According to my new workout, I only workout 4 days a week and in some weeks only 3 times a week. Since I’m not having a pre/post workout shake on non-workout days – I figured that I should maybe throw in a tuna meal with broccoli. Also, I can’t afford a steak everyday of the week - so I figure that on my non-workout days – I’ll substitute the steak for chicken.

Calories/Protein/Carbohydrates/Fats
Meal 1 7:00
Carnivore protein shake – 220/46/12/0

Meal 2 8:30
5 whole eggs – 350/30/5/20
Whole wheat English muffin – 120/6/23/1

Meal 3 12:15
Grilled chicken (8oz.) -240/48/0/3
Whole-wheat pasta (2oz.) – 180/7/41/2
Broccoli (2cups) – 50/4/8/0

Meal 4 2:15
Nitro-Core 24 protein shake – 400/48/28/10

Meal 5 4:30
Grilled chicken (8oz.) – 240/48/0/3
Mixed vegetables (2cups) – 75/6/12/0

Meal 6 7:00
Chicken (8oz.) – 240/48/0/3
Sweet potato (1cup) – 180/4/41/0
Broccoli (2cups) – 50/4/8/0

Meal 9 9:30
Tuna (2cans) – 388/84/0/3
Mixed vegetables (2cups) – 75/6/12/0

Meal 8 1:00
Carnivore protein shake – 220/46/12/0

Total – 2953/435/202/45

^Guessing I should lower my carbs? Where?

By the way - I know that I'm having 5 shakes a day - may be too many.. but I feel that they are like my supplements - since the carnivore is a shake based on beef protein w/beef creatine.. the wheybolic contains many amino groups and essentials .. nd the nitro-core consists of 10 different protein groups.. granted though - these shakes are expen$ive

[Damienm05]

I'm not tryna be a dick, but I didn't read past meal 7 in the first 1/3 of your post. You need to be eating a ton more whole food meals and getting way less of your protein via shakes. Whey protein doesn't stay in your system long-enough to constitute more than 1/2 of your meals.

Your carbs and fat are low and IMO, no1 needs 400+g of protein every day unless you're a giant man. I'm assuming at 19, you're not there yet. Shoot for 350/350/80. That's a much better layout for 3600 calories. Post a diet that looks like this:

1- complex carb/lean protein meals as needed for energy, shakes only pre/post workout. Last 2 meals, lean protein/healthy fat.

2- On non-workout days (I lied and glanced at the lower 1/3) - lower your carbs since you're energy expenditure and will be lower. Assuming you're eating 350g carbs, do 250-300 on rest days, lowering your cals by 200-400 accordingly.

Also, some of your food choices suck, so here's a helpful note. Seperate pro/fat and pro/carb meals. For example, 5 whole eggs and a wheat english muffin (not the best carb source) is a pro/fat/carb meal. A better choice would be 1 whole egg, 9 whites and 2 slices of ezekiel bread or 1/2 cup oats. You see? It's easier to keep track this way and slows fat absorption when you over-eat.

Also, cut out all the sugar from your diet including fruit/juice. This will save us time when you re-post!

[YoungGunsNY]

i saw this coming .. but 5 whole eggs in the morning wouldnt be good with 1/2 cup oats? im trying to pack on lean mass..i dont want to ripup because i want more mass..yet i want my abs..which by following this diet currently..it has been working but i knew i needed more solid meals..
as far the protein shakes go.. is there really no hype about which ones best? a plain whey shake is just as good?it would save me a crapton of money lol..
nd also.. what about my morning shake/before bed shake? in the morning i jus roll over nd drink down a shake bc im the WORSE mornign person..then ill lay for another half-hour ..take a shower nd then cook bkfast..been a routine for a while...also .. before bed..im usually starvignggg nd make myself wait till im ready to pass out before i have my shake to curb my hunger..nd i figure now that im used to this diet..so changes would probably really throw me off..but im willing to if the soure is credible enough ..lol

[scotimus]

i see nothing wrong with pounding a shake immediately upon waking up to stave off catabolism. then eating a whole meal 1/2-1 hour later. im no diet guru but this is what i do while bulking.

but ya through the day tho only your post workout meal should be a shake. ditch the rest for whole foods.

also before bed you say you are starving...this is from not eating enough whole food. your last meal instead of a shake could be a lean red meat w/ some cottage cheese.