Need some advice on my diet

[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

Meal 2 - 2-3 Natty PB & J on whole wheat

Meal 3 - 8oz chicken with 1 1/2 cup brown rice

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.

 

[John69]

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

 

[Pennst08]

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

On what, the whey shakes or in total?

The whey shakes are about 230 calories each, including the milk and oil. The total diet is ~2500 i would say.

 

[John69]

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

 

[Pennst08]

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

ah, thanks man.

Here ya go:
Totals
3142 calories
101g fats
362g carbs
258g protein

 

[assassin]

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.

protein must be included in all your meals ... 1-1.5 x body weight / 6 meals= amount of protein per each meal

when do you workout .. the shake is not ideal to take in your prebed meal it's best place is the post workout meal and if you want in your breakfast or if you are away from home and you don't know what healthy to eat then a shake would work....

 

[John69]

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)

your trying to maintain and eating that much

 

[assassin]

if your maintanance is 3000 cals then you are lucky

 

[zl214]

you are going to have that everyday?

you are going to gag on those food after a while without changing..