Please give feedback on my diet

[Tennis_tom]

Hi,

I have reached a plateau over the past 6 months and I have stopped gaining any weight. I am stuck at 90-92kg. so I am trying to see if it because of my diet. I have worked out all my macros for an ideal day where I get all my meals in -:

My stats:
Age: 28
Height: 6 foot
Weight: 90-92kg
Training experience: approx 3-4 years.
Body fat: approx 18%

Breakfast: 7am
Porridge - 80g oats with 400ml full fat milk
Orange juice with 3 egg whites mixed in -

698 cal - P: 32.6g, C: 88.3, F: 17.6

Smoothie: 8.30am
7 strawberries, 15 raspberries, 1 banana, 15 blueberries, 150ml orange juice, 150ml full fat milk, 1 scoop protein powder.

454 cal - P: 20.6, C: 80.5, F: 6.4

Mid morning shake: 10:30am
Mass FX protein with 400ml semi skimmed milk

496 cal - P: 43.9, C: 60.2, F: 7.4

Lunch: 12:30pm - whatever they have in the canteen. I get a meat with rice/potatoes and usually a veg. Drink 500ml of semi skimmed milk.

On average I guessed it at 700cal with P: 37.7, C 100, F: 10.9

Post work shake: 4.30pm
Mass FX protein with 400ml semi skimmed milk
496 cal - P: 43.9, C: 60.2, F: 7.4

Dinner: 7:30pm
Usually a meat, carb and veg.
ie. Fish fillets with mashed potatoes and peas

1035 cal - P: 40.1, C: 76.4, F: 58.9

WORKOUT

Post workout shake: 10pm

404 cal - P: 37.8, C: 57.8, F: 2.2

Pre sleep shake: 11:30pm
Mass FX protein with 400ml semi skimmed milk
496 cal - P: 43.9, C: 60.2, F: 7.4


TOTAL MACROS:
CALORIES: 4,776
PROTEIN: 300.5
CARBS: 583.6
FAT: 118.2

I would basically like to know what are the good parts of the above diet and what are the bad parts? Do I have too many carbs and not enough protein?

am I right in thinking that I have way too many shakes? Should I try and replace the post work shake with a small meal?
The reason I have the smoothie at 8:30 is cos im not a great fruit and veg man so it was a way to get some of my 5 fruit/veg a day.

As you can see, I realy like milk. Ive always drunk 1-1.5 litres of it a day. I love the taste. I dont mind the difference in taste between full fat and low fat. I drink full fat to up my calories.

I have always considered myself an ectomorph. I grew up extremely skinny and lanky. Both my brothers are around 60kg and 5 foot 8 each.

Any and all advice welcomed. Please be nice

Cheers
Tom

[Mr. Small]

1. Way too many shakes. Need to replace them with chicken, beef, fish, eggs and cottage cheese.
2. 2 PWO shakes a day, so you train 2 twice a day?
3. Full fat milk should be a no go
4. Mixing orange juice with egg whites? Raw egg whites do not work as protein source, they need to be cooked
5. You need 6 food meals a day with natural protein sources

[tarmyg]

1. Way too many shakes. Need to replace them with chicken, beef, fish, eggs and cottage cheese.
2. 2 PWO shakes a day, so you train 2 twice a day?
3. Full fat milk should be a no go
4. Mixing orange juice with egg whites? Raw egg whites do not work as protein source, they need to be cooked
5. You need 6 food meals a day with natural protein sources

3. Fat do NOT make you fat, what is the problem here?
4. Of course they do but the bioavailability is not the same
5. Why would you need to eat 6 times per day?

~T

[Tennis_tom]

Thanks for the replies

No the first one was a post WORK shake. The second one was a post WORKOUT shake.

Dont really see the problem with the full fat milk. Im not trying to be ripped and as I said above, its something I really enjoy drinking.

Will begin working on replacing my shakes with meals.