Diet Lookover Required!

[peachyboy]

Hi guys, hope everyone is well Could you please give my diet a look over..


Breakfast - Maximuscle ProDiet Shake - 30g protein
Snack - Apple+Pear
Lunch - Maximuscle ProDiet Shake - 30g protein
Snack - Banana+Apple
Pre-Workout protein shake (Boditronics strawberry flavour) - 30g protein
Post-Workout protein shake approx. 5 mins after workout (Boditronics strawberry flavour) - 30g protein
Dinner - chicken stir fry - beansprouts,chicken,mushrooms,red peppers, thinly sliced carrots

Below are my stats:

Gym Read-out:

Weight: 12stone 6lb (174pounds/79kg)6'1" and 174lbs at 16.3% body fat Height: 6'1ft
Body Mass Index - 23.5
Body Fat % - 16.3%
Fat Mass - 12.8kg
Age: 19 years
Sex: Male


At the moment I just want to put on lean muscle, look solid and defined, NOT to bulk and put on fat, thats what I'm really scared of due to me losing alot of weight in the past few months really don't want to be getting fat again.. Trying hard to get my bodyfat % down and build my chest because at the moment I have no shape to my pecs..

Thanks Appreciate all constructive posts!!

[InsaneInTheMembrane]

Thats a horrible diet bro.... shakes, shakes and more shakes. Read up the "lean mass kind of diet" stickie...it'll help a great deal

you want to incorporate whole proper meals and keep the shakes to 2x a day maximum.

[sonnygll]

I'm all for shakes usually, but good lord, that is way overboard.

[BIG TEXAN]

Shakes have their place bro...but that diet is horrible...incorporate some whole food meals...do some more research and tack up another one and we'll critque it...

[peachyboy]

what can you reccommend to chuck in there and at what times mate?? Thanks for the posts guys I'm really totally new to all this and appreciate all the help thats on offer

[sonnygll]

This one here really isn't too bad.

http://forums.steroid.com/showthread.php?t=39010

I wouldn't worry about getting that fat free stuff though. That stuff is utterly revolting. You may need to eat just a slight bit more than what is in there too.

[AandF6969]

According to your BMR, you're going to need to eat at least 3,000 calories per day to gain muscle at a decent rate.