Hey guys i am 20 years old 85 kg weight and 15-18 % body fat.

my aim is to gain some muscle and loose some fat .Here is my diet plan please comment on it.

morning. empty stomach Veba(Calcium Citrate supplement) with water.

Meal 1 ats and 3 egg whites and 1 whole egg
Meal 2 :Sprouts and paneer(Cottage Cheese)
Meal 3 :Little brown rice, salad , chicken breast
Meal 4 Pre workout : oats and egg whites 3 and 1 whole egg/1 scoop whey in milk, Vitamin B-Complex

Meal 5 (Post workout ): 4 tbsp glucose celin tab(Vitamin C) evion(Vitamin E),1 scoop whey in water

Meal 6 :Brown rice and chicken breast

please suggest quantity...should i add any supplement or vitamins ?


thank you in advance