Originally Posted by John69

it seems your depending to much on whey shakes. what are the calories?

Originally Posted by John69

use www.Fitday.com then once you have cals down(fats, protein, and carbs) post the calories...

Originally Posted by Pennst08

Hello, I would like for someone to critique my diet. I am currently looking to maintain my body, not really looking to bulk or cut. I am 16 years old, 5'6'' 150-155 lbs. I lift on M,W,F and do HIIT training on my off days.

Meal 1 - 1 cup oatmeal with flaxseeds and an apple no protein

Meal 2 - 2-3 Natty PB & J on whole wheat no protein

Meal 3 - 8oz chicken with 1 1/2 cup brown rice i suggest that you move efas from meal 1 to meal 3 also you can put your veggies here at meal 3
Meal 4 - Whey shake, flaxseed oil, skim milk

Meal 5 - 8oz meat/fish with 1 1/2 cup brown rice and 1 cup veggies

Meal 6 - Natty PB and J on whole wheat and Whey shake, flaxseed oil, skim milk

I realize that i probably need more veggies and fruits, but i don't see where i could fit them in.

Originally Posted by Pennst08

ah, thanks man.

Here ya go:
Totals
3142 calories
101g fats ( fats seem alright just stay around 90-100grams and you'll be okay)
362g carbs (aim for around 280-300grams)
258g protein( aim for 180-200grams)