Statsndiet questions

[dreamon2008]

HI guys this is my current diet which i done 1 month back which i have been following but before that i like to tell u guys my stats and tell me if there something wrong ie need to put on more or what evr etc... your opinions matter to me i did this from local boot store... so the stats according that are
Age: 22 machine noted down 20 error on machine im 22
Male
Weight:9st 12.01b/62.6 kg
Height 5 FT8.in/174 cm
Body Fat Estimation:
Fat index: 10 %
Fat Mass: 0st 13.6lb/ 6.2kg
Free F mass 0 st 12.31b/56.4 kg

now my diet is down below

Monday - 8:00 - Meal 1 - 100 grams Oatmeal, 1 banana - 500 calories
11:00 - Meal 2 - Wholemeal Toast w/peanut butter w/ 400 ml milk - 550 calories
14:00 - Meal 3 - Wholemeal Pasta w/ 400 ml milk - 500 calories
17:00 - Meal 4 - Protein Shake - 200 calories
19:00 - Meal 5 - 2 Baked Potatoes,2 Oranges, Roti W/(Veggies, Chicken, Dhaal,
Spinach,) 1 Spoon cod liver oil - 450 calories
22:00 - Meal 6 - Protein Shake - 200 calories

Total Calories - 2350 calories

Teusday - 8:00 - Meal 1 - WholeMeal Toast W/ Tuna, 400 ml Milk - 500 calories
11:00 - Meal 2 - Wholemeal Pasta, 2 oranges - 350 calories
14:00 - Meal 3 - 100 grams Rice, 1 banana - 400 calories
17:00 - Meal 4 - Protein Shake - 200 calories
19:00 - Meal 5 - 1 Spoon Cod liver oil Boiled Vegtables & milk - 650 calories
22:00 - Meal 6 - Protein Shake - 200 calories

Total Calories - 2250

Wednesday - 8:00 - Meal 1 - 100 grams Oatmeal, 1 banana - 500 calories
11:00 - Meal 2 - Wholemeal Toast w/peanut butter w/ 400 ml milk - 550 calories
14:00 - Meal 3 - Grilled Chicken Breast Burger w/ 400 ml milk - 400 calories
17:00 - Meal 4 - Protein Shake - 200 calories
1900 : - Meal 5 - 1 Apple, Roti W/(Veggies, Chicken, Dhaal,
Spinach, Karela) Tuna Can & 1 Spoon Virgin Olive Oil- 400 calories
22:00 - Meal 6 - Protein Shake - 200 calories


Total Calories - 2250

Thursday - 8:00 - Meal 1 - WholeMeal Toast W/ Peanut Butter, 1 apple - 450 calories
11:00 - Meal 2 - 100 grams Rice W/ 400 ml milk - 500 calories
14:00 - Meal 3 - Wholemeal Pasta & 1 banana - 400 calories
17:00 - Meal 4 - Protein Shake - 200 calories
19:00 - Meal 5 - 2 Baked Potatoes, Tuna Can, 1 Spoon Virgin Olive Oil W/ 400 ml
milk - 400 calories
22:00 Meal 6 - Protein Shake - 200 calories

Total Calories - 2100 Calories


Friday - 8:00 - Meal 1 -100 grams Oatmeal, 1 banana - 500 calories
11:00 - Meal 2 - 2 oranges, Whole Meal Toast W/ Tuna Can - 300 calories
14:00 - Meal 3 - Wholemeal Pasta & 400 ml milk - 500 calories
17:00 - Meal 4 - Protein Shake - 200 calories
19:00 - Meal 5 - 100 ml rice w/ 400 ml milk, 1 apple, 1 Tea spoon Cod Liver Oil
milk - 700 calories
22:00 Meal 6 - Protein Shake -- 200 calories

Total Calories - 2400 calories



Protein - 33%
Carbs - 50%
Fats - 17.5%

any help or suggestions i will take in to full consideration

[dreamon2008]

is my body fat and and stats and diet okay or not...any help will be great

[T-MOS]

Not sure what you are asking.

What are your goals with this diet?

[dreamon2008]

well wanna well look lean but and have a good nice beach bod.. but im trying to gain weight as well etc..

[dreamon2008]

is my body percentage low or is it okay and is my diet suitable to gain weight