Check out my diet

[Raul19]

Check out my diet and say opinion, tips, etc..

NOTE: GENERALLY I DO NOT USE SUPPLEMENTS, I ONLY USE WHEY PROTEIN AFTER EACH TRAINING TO ANABOLIZES AS FAST AS POSSIBLE, I WILL GAIN MUSCLE BASICALLY BY MY DIET.
TOTAL:
carbohydrates: 295
protein: 180
DAYS WITHOUT TRAINING I LOW CARBS.
ALSO LOW PROTEINS TO 140.

Age: 19
Weight: 78kg (170 lbs)
Height: 5'8 '

Volume Diet

11:30: Breakfast:
orange juice, raisins, skim milk, cereal, bread, multivitamin-cemtrum.
carbohydrates: 70
Protein: 30

2pm: 2 meal
rice, chicken, turkey or fish, beans, banana, vegetable salad.
carbohydrates: 100
Protein: 40

3:30 to 5pm-training

5pm: (post-workout)
a banana, honey, whey protein
carbohydrates: 50
Protein: 24

5:40 pm: 3 meal
tuna in water, 3 to 4 egg whites, oatmeal, vegetable juice, vegetables, vitamin C.
carbohydrates: 30
Protein: 35

9pm: 4 meal
chicken breast or turkey, or tuna, rice, vegetables (one of the vegetables I eat at this time is spinach)
carbohydrates: 25
Protein: 26

12:30 a.m. 5 Meal
milk, cheese, vegetables.
carbohydrates: 20
Protein: 28

 

[Raul19]

some help please????

 

[tucker01]

Where are the fats?

 

[Mahesh]

try consuming some oily fish one or twice a week (i.e salmon, mackrel, etc) this will take care of your essential fatty acids in your diet.

 

[NJ-Surfer]

To start with list your goals (gain mass or lose wieght)

Check out my diet and say opinion, tips, etc..

NOTE: GENERALLY I DO NOT USE SUPPLEMENTS, I ONLY USE WHEY PROTEIN AFTER EACH TRAINING TO ANABOLIZES AS FAST AS POSSIBLE, I WILL GAIN MUSCLE BASICALLY BY MY DIET.

This is fine, most supplements are a waste of money. Some fish oil caps would be the only addition I would suggest to ensure your getting enough fat.

TOTAL:
carbohydrates: 295
protein: 180.

What about fat? Hard to give advice without the fat info.

DAYS WITHOUT TRAINING I LOW CARBS.
ALSO LOW PROTEINS TO 140.

Why would you lower your protein? Keep it up to at least 1g/LBM

11:30: Breakfast:
orange juice, raisins, skim milk, cereal, bread, multivitamin-cemtrum.
carbohydrates: 70
Protein: 30

Juice sucks, all the fiber is removed. Add whole fruit instead. It's more healthy and will lower your total carb intake. Figure out your fat intake and if you can use organic whole milk, its natural and better for you than skim. Get rid of the cereal and eat eggs with egg whites. Only eat whole wheat bread if you must but most avoid breads to lower total carb intake.

2pm: 2 meal
rice, chicken, turkey or fish, beans, banana, vegetable salad.
carbohydrates: 100
Protein: 40

Again, need to calculate fats. Suggest adding avacado to your salad.

The rest of your meals look OK but you need to calculate your fats and understand their role in your diet.

 

[Merkaba]

I agree with the others. And yea the breakfast looked a little weak to me. And yes kill the juice for the most part. I love some oj though.

 

[Raul19]

thanks, for your help.
I will put my fats now, I have edited my diet, so here how it looks now:

11:30: Breakfast:
orange juice, raisins, 4 white eggs, skim milk, oatmeal, bread whole wheat, multivitamin-cemtrum.
carbohydrates: 100g
Protein: 30g
Fats: 4g

2pm: 2 meal
rice, chicken, turkey or fish, beans, banana, vegetable salad.
carbohydrates: 100g
Protein: 40g
Fats: 20g

3:30 to 5pm-training

5pm: (post-workout)
a banana, honey, whey protein
carbohydrates: 50g
Protein: 24g
Fats:0

5:40 pm: 3 meal
tuna in water, 3 to 4 egg whites, oatmeal, vegetable juice, vegetables, vitamin C.
carbohydrates: 30g
Protein: 35g
Fats:4g

9pm: 4 meal
chicken breast or turkey, or tuna, or salmon, rice, vegetables (one of the vegetables I eat at this time is spinach),olive oil
carbohydrates: 25g
Protein: 30g
Fats:14g

12:30 a.m. 5 Meal
skim milk, nonfat cheese, vegetables, olive oil.
carbohydrates: 20g
Protein: 30g
Fats: 14g

 

[philborg]

Looks pretty good, perhaps a bit more protein and maybe have a yolk or two with your egg whites with breakfast and meal 3.

Have you been making progress/gaining size and strength?