my diet plan

[kau]

age 22
height 5'11"(180cm)
weight 77kg(170pounds)
body fat 10%
training from 6 years


vit c ed
multi vit ed

meal 1: 9am
protein shake(whey 33gm)
egg white 4
brown bread 200gm

meal 2: 11am
6 egg white

meal 3: 1pm
1 vegitable + brown bread 300gm + rice 1 bowl+ 200gm chicken

meal 4: 5pm
1 bowl rice

meal 5: 6:30pm(1 hour before workout)
protein shake(whey 33gm)

meal 6: 8:30pm(after workout)
protein shake(whey 33gm)

meal 7: 9pm
1 vegitable + brown bread 300gm + 200gm chicken


workout 7:30 pm to 8m 3 sets of 10 rep of each
Monday: Chest & Triceps
flat bench press
inclind dumbell press
flat flyes
tricep push down
laying tricep
dips/double bar
aabs

tuesday off

Wednesday: Shoulders & Legs
miltray press
Upright Barbell Row
Side Lateral Raise
Rear Delt Raise
Barbell Squat
inclind legg press
Calf Raises

thursday off

Friday: Back & Biceps
pull up's
Stiff-Legged Deadlift
Lat Pulldowns
Seated Cable Rows
Barbell Curls
Preacher Curls
Dumbbell Curls
hammer

Saturday: Cardio Interval Running (20 Minutes)

sunday off
please suggest changes if required

I can't eat beef and fishes only chicken and eggs

[gbrice75]

age 22
height 5'11"(180cm)
weight 77kg(170pounds)
body fat 10%
training from 6 years

5'11 170lbs - you sound very skinny, even at 10%. Have any pics?


vit c ed
multi vit ed

meal 1: 9am
protein shake(whey 33gm)
brown bread 300gm

How about some real food protein here? 2 whole eggs and 6 whites, something like that. Replace the brown bread with a better source like oats

meal 2: 11am
6 eggs

If your intention is to make this a protein/fat meal, the food choice is fine but that's over 25g fat - WAYYY too much fat in one sitting. Make it 3 eggs at the most, then add 4-6 whites

meal 3: 1pm
1 vegitable + brown bread 300gm + rice 1 bowl+ 6 eggs or 200gm chicken

No more eggs, you need to be getting your protein from multiple sources. Plus, eggs are relatively fast digesting - you need something a bit slower. Stick with the chicken here. Drop the brown bread.

meal 4: 6:30pm
protein shake(whey 33gm)

Is this a PWO meal? If not, eat real food. Also, why is this meal 5.5 hours since the last one? Get a meal in between that time, this is too long to go without eating

meal 5: 8:30pm
protein shake(whey 33gm)

Again? C'mon bro, drop it and do real food. Also, where's your energy sources? You can't live off of a protein only diet. Add some carbs, or add some healthy fats. Add some veggies for Christ sake!

meal 6: 9pm
1 vegitable + brown bread 300gm + 6 eggs or 200gm chicken

This is right before bed? Do a lean beef here, or cottage cheese or casein. Drop the starchy carbs here but keep the veggies if you want


workout 7:30 pm to 8m 3 sets of 10 rep of each
Monday: Chest & Triceps
flat bench press
inclind dumbell press
flat flyes
tricep push down
laying tricep
dips/double bar
aabs

tuesday off

Wednesday: Shoulders & Legs
miltray press
Upright Barbell Row
Side Lateral Raise
Rear Delt Raise
Barbell Squat
inclind legg press
Calf Raises

thursday off

Friday: Back & Biceps
pull up's
Stiff-Legged Deadlift
Lat Pulldowns
Seated Cable Rows
Barbell Curls
Preacher Curls
Dumbbell Curls
hammer

Saturday: Cardio Interval Running (20 Minutes)

sunday off
please suggest changes if required

Your diet is all over the place bro, not very good IMO. Suggestions in bold. Next time post with full macro info if you want a better in depth critique.

[kau]

I only eat egg white
this are my pics

[gbrice75]

I only eat egg white
this are my pics

Fair enough about the eggs. Pics aren't showing up bro.

[kau]

I can eat chicken twice only and eggs
no beef no other non veg items
so I decided this routine
is it ok
9am:
1 glass of milk
8 eggs(2 whole + 6 white only)

11am:
chicken breast 250gm

1pm:
brown bread 5-6 slices
1 veggi
8 eggs(2 whole + 6 white only)
1 bowl rice

5pm:
1 bowl rice

6:30pm(1 hour before workout)
whey shake(50gm)+1 glass milk

8:30pm(immediately after workout)
whey shake(50gm)+1 glass milk
20-30gm dextrose

9pm
chicken breast 250gm
brown bread 4-5 slices
1 glass milk

and multivitamin and vit c ed after workout