rate my diet/workout routine

[Lee9]

would this diet/routine work for gaining lean muscle without my bf% going up?

DIET:
Breakfast: oatmeal 2 egg whites, 200ml milk

Dinner: Chicken breast, sweet potatoes, broccoli, carrots, 200ml milk

Lunch: Turkey sandwich (Wholewheat Bread), 200ml milk

Snacks in between meals: Banana or apple, can of tuna Whey protein shake

WORKOUT:
Monday- legs, light abs Cardio: 40mins intense
Tuesday- Triceps Football training
Wednesday-heavy abs shoulders Cardio: 40 mins intense
Thursday-chest Football training
Friday-back biceps Cardio: 60mins light
Saturday- Football training
Sunday- day off

[nitrowendigo6]

would this diet/routine work for gaining lean muscle without my bf% going up?

DIET:
Breakfast: oatmeal 2 egg whites, 200ml milk

Dinner: Chicken breast, sweet potatoes, broccoli, carrots, 200ml milk

Lunch: Turkey sandwich (Wholewheat Bread), 200ml milk

Snacks in between meals: Banana or apple, can of tuna Whey protein shake

WORKOUT:
Monday- legs, light abs Cardio: 40mins intense
Tuesday- Triceps Football training
Wednesday-heavy abs shoulders Cardio: 40 mins intense
Thursday-chest Football training
Friday-back biceps Cardio: 60mins light
Saturday- Football training
Sunday- day off

If your doing that much intense cardio you need WAY more calories, especially since its football season. like that cant be more than 2200 maybe, and thats barely maintenance level. and anyway, players often talk about how they lose muscle during the season due to the grueling nature of the sport, you should try serious bulking in the offseason.

[Lee9]

sorry thats european football=soccer which wouldnt be as physical as (american) football mainly just jogging and sprints for training

[nitrowendigo6]

ah i see, then yes, you probably could do some bulking, but i would recommend eating meat other than chicken, such as turkey, fish, and lean beef. and if youre 143 lbs and 5'11", youre most likely an ectomorph (skinnier framed person). nothing wrong with that, but if this is the case, then vince delmonte's articles will be a big help to you. try this diet advice: vincedelmontefitness.com/articles/skinny_guys_guide_tonutrition.php
and take a gander at the rest of the articles, very helpful. or you may consider buying his complete muscle building package.
hope it helps

[-TheKingPin-]

why you doing so much cardio man? and what do you mean by intense because nobody can do HIT for 40 minutes... you will need more calories, start by using whole eggs instead of egg whites... geesh.

[Lee9]

doing cardio so so i can see my abs, intense as in sweating my *** off by the time im done pushing myself alot and ye okay i can do that

[Lee9]

Ye ok so change dinner sometimes so i dont get bored.I am skinnier framed yes not too skinny id say just under average, thanks for the link ill take a look