Help with my diet!!!

[seany86]

HEY ALL IS THIS A GOOD ENOUGH DIET TO GAIN LEAN MUSCLE WITH LITTLE FAT? I'LL ALSO ADD THAT I'M TRYING TO CONCENTRATE ON MY AB AREA..

meal 1:
5egg whites 1 yolk (scrambled)
2 slices wholemeal bread (burgain mens welbeing, this bread is higher in protein then others 13.5g per serve with is 2 slices and full of vitamins and minerals.)

meal 2:
1/2 cup brown rice
with either; 100g chicken, 100g kangaroo, 120g salmon, 100g tuna or 100g turkey
(i alternate between these 5 each day so i dont get sick of the same food)

meal 3: (pre workout) 40mins before gym.
whey shake with water
(i'm also currently using no-shotgun straight before my workout)

meal 4: (post work out)
whey shake with 300mls low fat milk
600ml bottle gatorade.

meal 5: (roughly 1 hour after workout)
either 100g chicken, 100g kangaroo, 100g salmon, 100g tuna or 100g turkey
with a heap of green veges.

meal 6:
either 100g chicken, 100g kangaroo, 100g salmon, 100g tuna or 100g turkey
green vege's

meal 7: (before bed)
caisen powder with water

i've been doing this diet for the past 4months with 1 day every second week i'll eat 1 or 2 meals of whateva i like.
i seem to maintaining my wieght of 86kg's give or take 2kg's and have seen a lil change in defintion in the ab area. i work out 4 days a week and do 20-30 mins cardio 2-3 days a week
my current workout plan is monday:
5x5 deadlift
5x5 squat
weighted decline crunches 40kg plates to fail
hanging knee raises

wednesday:
5x5 deadlift
5x5 squat
flat bech leg raise (fail)
plank (fail)

friday same as monday.

i'll be changing this in a couple weeks to a 4 day program swapping the routine everyweek
monday: chest & abs
tues:legs
wed: rest
thurs: bi's/tris & abs
fri: shoulders & back
20-30mins cardio 2-3 days a week

[seany86]

i must admit my current workout isnt the best just been trying to concentrate on my core and ab area..

[gbrice75]

Tough to answer without knowing your stats. Age? Height? Weight? I don't need bodyfat % in this case because you're clearly very skinnny (no offense). Answer those few questions and then we can help.

[seany86]

I'm 24, 190cm & 88kg''s

[seany86]

Bump