Correct Diet please

[nyc_mblg]

hey im a 18 year old male, around 11% bodyfat, and weight 172 pounds. Can you guys tell me whats wrong with my diet? .. im trying to go on a lean bulk i guess.. basically keeping same bodyfat or around it and just gaining pure muscle

Meal 1:
Whey protein Shake 2 scoops, 220 cal in total + banana + skim milk + low fat yogurt, approximately a serving .. around 130 cal

Meal 2:
200g chicken breast w/ mixed vegetables

meal 3:
Spaghetti n sauce + 2 servings of yogurt.. and a slice of bread

meal 4:
Banana's, 200g of chicken breast , mixed vegetables

WORKOUT

Meal 6:
after workout includes 2 scoops of protein and a fruit

Meal 7: Last meal of the day
200g of chicken/steak + vegetables + flax seed oil .. varies 2 fish at times also..

Is this good or should i change something? .. at days i cant even eat that much.. but this is what i eat 3/4 of the days.. oh n before bed like 30 minutes i take a tablespoon of peanut butter

 

[nyc_mblg]

bump.. anyone help pleASE!

 

[Caesar]

Meal 1:
Whey protein Shake 2 scoops, 220 cal in total + banana + skim milk + low fat yogurt, approximately a serving .. around 130 cal

You don't need that much whey protein. One scoop is plenty because of the quick digestion rate. Two scoops would just go in and out of you.

Meal 2:
200g chicken breast w/ mixed vegetables

Add a fat source. Maybe a Tb of Nat. PB and 3 fish oil capsules. (Try to get around 8-10 g of Omegas 3 fats a day)

meal 3:
Spaghetti n sauce + 2 servings of yogurt.. and a slice of bread

Not a great meal, but you're 18. It could be worse. Maybe substitute some lean meat (turkey, ham, chicken, tuna) for the bread. Bread is pretty crappy. Keep it whole grain, if you really like it.

meal 4:
Banana's, 200g of chicken breast , mixed vegetables

Again- add a fat source

WORKOUT

Meal 6:
after workout includes 2 scoops of protein and a fruit

Post-WO is your best time to have lots of carbs. Maybe a banana, 1/2 cup of oats, and milk with the whey.

Meal 7: Last meal of the day
200g of chicken/steak + vegetables + flax seed oil .. varies 2 fish at times also..

Good meal.

Also, how many calories is in this? It seems like you're a little low on cals. It also seems like your protein isnt spread out well enough. Shoot for about 35 grams of protein per meal. Helps keep you anabolic. Also, add a daily multivitamin like Centrum and keep your calcium up.