info and help

[bitsmall]

contructive comments please im 31 years old 6ft tall 217lb about 19% bf looking to just keep growin in a good way my diet at mo is for simplicity as at work space is limited and i can be on road for up to 5 half hours at a time
protein carbs fat cals
-1>6:30 4 eggs 200g porridge >>42.4 >>> 148.48 >>> 15.76>>> 978 >>>
-2.8:30 2 scoop protein shake >> 42 >>> 7.8 >>> 3.4 >>> 248 >>>
-2.11:30 130g tuna 150g pasta >> 51.8 >>> 108 >>> 4.4 >>> 669>>>
-3.14:30 2 scoop protein shake >> 42 >>> 7.8 >>> 3.4 >>> 248>>>
-4.17:30 200g meeat free mince >> 46.6 >>> 28 >>> 2.2 >>> 344 >>>
-5.20:00 2 scoop protein shake >> 42 >>> 7.8 >>> 3.4 >>> 248 >>>
-6.21.004xpeanut butter bananna on toast>20 >>> 4.5 >>> 15 >>> 200 >>>
-7.23:00 2 scoop protein shake >> 42 >>> 7.8 >>> 3.4 >>> 248 >>>
328.8 320.18 50.96 3183

so their it is foods will vary chicken stewin steak rice potato but numbers will be about same i drive for a livin so it all has to fit in a rucksack and into me cab if i feel like it ill snack on pumpkin seeds and fruit i train 4 days a week quiet late at night after work
mon>> chest& biceps
tue >> legs
wed >> back and triceps
thurs >> shoulders ten min of abs every night before bed cardio consists of biking everywhere work the gym plus bag work at gym for ten mins before each workout so their it is be gentle

[tbody66]

not a good diet, all of your macros should come from food sources, one shake a day is acceptable after workout, I don't see what your total macros are so I'm not sure about your math. meals 6 and 7 are the worst. BF% that high at your age should be your concern, drop the bf is what I'm suggesting. I have never understood anyone having a shoulders only workout, it's just not a big enough muscle group and if you are training it twice a week as a smaller muscle group at least put it with arms and if you are going to hit arms with shoulders then switch tuesdays workout with wednesdays. Replace shakes with prepared meals, total up your macros including calories, calculate your BMR and TDEE and come up with a specific goal on what you want to accomplish and by when. Post up your workout routine with exact exercises/sets/reps/poundages for suggestions on that. Post some pictures for us to help you the absolute best. Welcome to the boards and best of luck, we will help you to the extent that you will allow.

[Windex]

Agreed with Tbody. Spend some time to read the stickies and you will be well on your way to improving your diet. You want to look to these foods as your sources of proteins:

- Fish (Salmon & Tilipia & Tuna great options)
- Eggs
- Egg Whites
- Chicken Breast
- Lean Ground Beef / Bison / Kangaroo
etc

[bitsmall]

thanks for the replys lads im gonna read till my eyes are sore sorry for late reply just got in from work and windex i think kangaroo is only available in aus