Suggestions on how to improve daily diet

[natural1]

Hi

Im just looking for any advice on how to improve my daily diet without going out and spending a fortune and has to be conveniant for work etc here goes:

8 am wake up: oatmeal half fat milk followed by protein shake with bannana in it.

10 30 am. Either beans and 3 slices of brown toast or Full english

11.45 apple or bannana

12 noon: Gym and shit loads of water 8 - 12 reps per exercise

13 15 protein shake.

3pm sausage roll or sumtimes miss all together,

5 pm dinners, either potatoes veg and meat or pasta with meat, a yogurt and a small cherry bakewell with a pint of water

7pm sometimes gym for an hours cardio followed by protein shake if not just skip all together and go straight to next

11 30pm protein shake followed by bed.

please bare in mind i do drink a shit loads of water through the day aswell as about 5 cups of tea. I dont eat after 6pm

i am looking at building lean muscle mass and currently have about 10-12 % bodyfat
im 6.1" and way around 196 pounds. i do this routine monday to fridays but rarely train at weekends and drink a bit . play 11 a side football on sunday mornings.

Any suggestions or advice would be greatly appreciated

 

[SUPERFLY1234]

you diet looks great! but the drinking is really bad. drink beer, is like drinking liquid fat. if you cannot cut the beer out, you will not be able to get the max you diet and training. is your bed time protein shake made from casine protein. i eat 4 egg whites before going to bed, it keeps me fuller through out the night. you probably do this already but, need to drink at least 4 liters of h2o a day. do you take in vitamins?

 

[tucker01]

Great?!!?!?!

Doesn't look like much of a diet. Most of your protein intake is from shakes.

Lack of Fats, lack of Fibrous veggies.

What is the total calories consumed?

 

[natural1]

Yes i take multi vitamins , cod liver oil and garlic. And yes i dink shit loads of water threoughout the day. Do you just have the egg whites raw?

Im Kinda new to the whole calorie intake so will have to get back to you with that after ive worked it out. I do find that i go for the easiest option at the moment hence the beans on toast and shakes

 

[tucker01]

FitDay - Free Weight Loss and Diet Journal is a good source to track your intake.

 

[natural1]

nice 1 cheers , will have a good look at that

 

[natural1]

Not completely accurate but looking at 2879 cal intake per day