Is this diet and workout alright?

[langtoc123]

Diet
Meal 1
protein shake 1 scoop plus milk
Greek yogurt 1 and 1/2 cup and berry with granola
Meal 2
Turkey sandwich with omega 3 whole grain bread
Peanut butter 2 scoop sandwich
Protein shake 1 scoop with milk

Workout

Meal 3
Protein shake 1 scoop with milk
Peanut butter sandwich

Meal 4
Brown rice 2 cups with tofu, scramble egg*3

Meal 5
brown rice 2 cups with 8oz boneless chicken breast
Workout schedule
Mon chest
Tues back and slight tri
Wed should and slight bi
Thurs arm which I train bi, tri, and forearm
Fri Leg
Sat cardio
Sun rest day

[BrandonBad]

Well first of all it depends, are you meeting all your macros? Are you cutting or bulking? And what types of work are you doing on your workout days? If you're doing a bunch of accessory work it won't be that great of a workout at all and your gains will be slow. By the looks of it your workout routine is horrible. Slight tris 3 days in a row? What? And chest has a full day to itself? I'd suggest getting on a proven workout routine such as ICF or Madcows.

[langtoc123]

Well I am 153 pounds 5'6 and 10 per body fat

Actually I only workout one Muscle group per week but recently I feel like I can do more that s why but if I take away the bi tri and only do once muscle group per week is that good

[James199117]

holy chit why so many protein shakes? real food beats synthetic chit always

[James199117]

Throw in more omega 3 meats, Grass fed beef, salmon, quality fat and protein sources, stick to the shake post workout with white potato or berries.

[BrandonBad]

Well I am 153 pounds 5'6 and 10 per body fat

Actually I only workout one Muscle group per week but recently I feel like I can do more that s why but if I take away the bi tri and only do once muscle group per week is that good

Like I said man look at ICF or Madcows or any starting strength program. I'm sorry but your program is horrendous and you will notice little to no gains at all. From what you said you should bulk, so you want to get in 3000+ calories or enough calories to gain about a pound or so a week.

[langtoc123]

Thanks for all the advices, the reason why I do so much protein shake because I can't really eat meat, it s a digestive stuff i have when I got transmitted some kind of fluid during my throat surgery when I was small. Is there anyway I can replace meat something else

[BrandonBad]

Thanks for all the advices, the reason why I do so much protein shake because I can't really eat meat, it s a digestive stuff i have when I got transmitted some kind of fluid during my throat surgery when I was small. Is there anyway I can replace meat something else

I didn't really look through what you already eat, but a few things on the top of my head: Greek Yogurt, peanut butter sandwich, eggs, nuts, soybeans, dairy products...

You can probably find more online, those were just quickly thought up. Good luck brah.

[langtoc123]

Much appreciated for your time brah

[ErikTheElectric]

That "Diet" is terrible. Do yourself a favor and read the stickies.