How does my diet look

[CannonFodder]

Stats
6'0
172lbs
19

Meal 1
1 scoop whey
1 banana

Meal 2
3 whole eggs
3 egg whites
2 cups oatmeal
1/4 cup raisins

Meal 3
1 cup cottage cheese
6 whole wheat crackers
1 Tbsp. Peanut butter

Meal 4
2 slices whole wheat bread
8 oz. Turkey
Salad

Pre-workout
1 scoop whey
1 banana

Post-workout
32 oz. gatorade
2 scoops whey

Meal 5
8 oz. Steak (top sirlion)
2 cups brocolli
salad

Meal 6
2 scoops casein

Totals
Cals: 3,188
Protien: 340
Carbs: 344
Fat: 54.5

 

[CannonFodder]

Forgot to add that I lift weights 5 days a week with 40 minutes of low intensity cardio. I also do cardio everyday.

 

[CannonFodder]

Anybody?

 

[tucker01]

What are you trying to achieve.

What were your eating habits prior to this?

 

[CannonFodder]

Gain muscle but stay pretty lean

I was 280lbs last year

My eating habits were horrible

 

[Shadowcam]

Stats
6'0
172lbs
19

Meal 1
1 scoop whey add 1 cup of oatmeal and 1 or 2 whole eggs
1 banana

Meal 2
3 whole eggs Replace the eggs and egg whites with meat
3 egg whites add vegies
2 cups oatmeal just 1 cup of oatmeal
1/4 cup raisins ditch the raisins add good fats fish oil etc

Meal 3
1 cup cottage cheese replace the c cheese with meat
6 whole wheat crackers add vegies
1 Tbsp. Peanut butter

Meal 4
2 slices whole wheat bread add vegies and good fats fish oil etc
8 oz. Turkey
Salad

Pre-workout
1 scoop whey
1 banana

Post-workout
32 oz. gatorade
2 scoops whey reduce to 1 scoop

Meal 5
8 oz. Steak (top sirlion) add carbs
2 cups brocolli
salad

Meal 6
2 scoops casein add good fats, nuts or something

Totals
Cals: 3,188
Protien: 340
Carbs: 344
Fat: 54.5

Well done for loosing the weight. Maybe reduce the cardio to 30 mins 3 or 4 times a week and monitor how your progressing and make adjustment to suite. Do you know what your bodyfat % is?

 

[CannonFodder]

My body fat is around 10-12%

 

[Shadowcam]

that pretty lean so you should be ok to ramp up the calories and cut back the cardio. To gain muscle you need to be in a caloric surplus everyday. Just monitor it to make sure your not putting on too much bodyfat, little bit is ok when trying to build muscle but if you think your gaining too much BF then cut back your portion sizes. I think too much cardio will effect the recovery process and hurt your muscle gains, just do moderate cardio 20-30 mins 3-4 times a week and follow a well balanced eating plan. Good luck bud.

 

[tucker01]

Food choices look decent. Me personally I would lower the protein and up the fats.

 

[CannonFodder]

Thanks guys