Help with my diet please?

[Venom111]

Lately I've really gone off my diet, it's been the same for a looooong time now and I need to switch things up. I'll try to be as specific as possible, but I rarely weigh out my food. Also sweet potato is getting very repetitive as far as carbs are concerned and I really want advice on what I could substitute them for. (Brown rice is definitely an option but I'm not that big on rice, would like other suggestions too) Also I'm sure people will advise me to add an extra 1 or 2 meals into my diet, but as it stands I've been on 5 meals a day and I was thinking due to time constraints I'd "prefer" to keep it that way. My bodyweight fluctuates from 180-190lbs depending on how strict I keep to the diet below. I'm approx 13%bf, little more when I'm heavier. I should mention I'm your typical ecto, small waist, wrists etc. Hard to put the weight on and easy to loose it, hence the milk I drink between meals. I currently train EOD, each bodypart gets trained at least once a week. Always include squat, deadlifts and bench each week. I have never done a cycle, but have been training consistently since 18yo.

Would like to eventually up the calories to reach a reasonably lean 200lbs, but this diet see's me to about 185lbs and that's with minimal cardio living a reasonably sedentary lifestyle outside the gym.

I'm open to any suggestions to switch things up, especially on the carbs. But like I said if i don't have to add more meals then I'd prefer not to. Thanks guys.

stats:
180lbs
5'10''
27yo
13% bf

My daily diet looks something like this:
(sorry no figures on exact macro's)

meal 1 @ 8am:
protein shake (whey concentrate)
1/2 cup oats
2 whole boiled eggs
omega 3 fish oil caps x 2

*usually fit workout in here*
whey isolate shake after w/o

meal 2 @ 12:30pm:
7oz chicken breast
4oz broccoli
8oz sweet potato

500ml full fat milk

meal 3 @ 3:30pm:
7oz baked fish
4oz green beans
8oz sweet potato

500ml full fat milk

meal 4 @ 7:30pm:
7oz chicken breast
4oz broccoli
8oz sweet potato

meal 5 @ 10:30pm:
7oz steak
4oz green beans
8oz sweet potato

before bed:
protein shake in full fat milk (whey concentrate)

[Venom111]

bump?

[trooper1978]

why the full fat milk?? loose that mate
add another 4 eggs to breakfast and two pieces of toast NO BUTTER,
loose the oats take the protein shake as a meal in it self and swap the potato for rice.
Take out one of the meat meals you dont need it.
Also with your weight training are you weights increasing every 6-8 weeks? EG week 1 your deadlift 1 rep max might be 400pound at the end of 6-8 weeks you should be lifting 405-410 pounds?????

So first two meals like this
Meal 1)
6 whole boiled eggs or fried or poached on 2 toast

Meal 2) Protein shake with fish oil tabs

[gbrice75]

why the full fat milk?? loose that mate
add another 4 eggs to breakfast and two pieces of toast NO BUTTER,
loose the oats take the protein shake as a meal in it self and swap the potato for rice.

Agreed about the full fat milk, lose it and go with skim if you need to use milk at all (too much sugar, use as little as possible). I DISAGREE about adding toast - oats are a whole natural food, bread is not - oats are a much better complex carb source. Do not listen to this suggestion. I would not swap the potato for rice either - sweet potato is a lower GI carb

Take out one of the meat meals you dont need it.

Bad suggestion. Do the opposite - rely on shakes as LITTLE as possible, and get in as much REAL FOOD as possible

Also with your weight training are you weights increasing every 6-8 weeks? EG week 1 your deadlift 1 rep max might be 400pound at the end of 6-8 weeks you should be lifting 405-410 pounds?????

So first two meals like this
Meal 1)
6 whole boiled eggs or fried or poached on 2 toast

Nope - 2 whole eggs, 4-6 whites. Keep the protein shake to get a quick shot of protein. Drop the toast and keep the oats

Meal 2) Protein shake with fish oil tabs

Useless meal - this should be a real food meal - lean protein and complex carb

Comments above in bold. I disagree with just about every suggestion the guy above made, except regarding the full fat milk.

[Venom111]

thanks for the advice, ill make a change from full fat to skim... I didn't realize full fat milk had lots of sugar, so thanks for that.

Any other adjustments I should make? Thanks.

[gbrice75]

thanks for the advice, ill make a change from full fat to skim... I didn't realize full fat milk had lots of sugar, so thanks for that.

Any other adjustments I should make? Thanks.

Just so we're clear, full fat milk and skim milk have equal amounts of sugar per cup, 12g. The difference is with the fat - you don't want to be consuming your carbs and fats together, especially the lactose in milk which is higher GI.

It's probably best to drink milk sparingly especially on a cutting diet. I do 8oz a day as part of my PWO shake.