Could anyone please check if my diet is okay?

[froobage]

****-----UPDATED DIET-----****

Hi all,
would anyone mind reading the following and give me some feedback as to if what i'm eating is suitable please.

Myself:
I'm currently around 5ft 11 and weigh around 11.5 stone (161lbs) and would say around 13-15% body fat (if I did the right calculation).

My diet:
Wheatabix x3 w/ semi skimmed milk 200ml (390.5kcal/20.7g protein/57.9g carbs/8.4g fat)

Protein shake (202kcal/35.1g protein/3.7g carbs/5g fat) |OR| Protein shake w/ semi skimmed milk 400ml (602kcal/63.9g protein/42.1g carbs/14.2g fat)

100g pasta (355kcal/12.5g protein/73g carbs/1.4g fat)

Wholemeal sandwich (4 slices) w/ crunchy peanut butter (621.5kcal/26.8g protein/72g carbs/20.8g fat)

Chicken breast w/ baked potato (431kcal/48.3g protein/43g carbs/5.5g fat)

Protein shake (202kcal/35.1g protein/3.7g carbs/5g fat) |OR| Protein shake w/ semi skimmed milk 400ml (602kcal/63.9g protein/42.1g carbs/14.2g fat)


Total: 2202kcal/178.5g protein/253.3g carbs/46.1fat)

Total with milk protein shakes: 3001.5kcal/236.1g protein/330g carbs/64.5g fat

My maintainance kcals would be: 2795 kcals with 161g protein / 80.5g fats / 356g carbs

Would this seem viable for my weight and size? Im already fairly skinny so I want to bulk up to put on muscle. Would having 2 protein shakes with milk be too much?

I'm trying to follow a program of :-
Monday: Upper body
Tuesday: Conditioning (Varying cardio)
Wednesday: Lower body + Core
Thursday: Conditioning (Varying cardio with circuits)
Friday: Upper body + Core


My aim is to get an athletic body, something like this: (Cant post images because of post count)

My current build is: (Cant post images because of post count)

If images are not permitted please let me know and I will remove them.

Looking forward to hearing your advice,

Many thanks, Froob.

[phal]

Hi all,
would anyone mind reading the following and give me some feedback as to if what i'm eating is suitable please.

Myself:
I'm currently around 5ft 10 and weigh around 11.5 stone (161lbs) and would say around 13-15% body fat (if I did the right calculation).

My diet:
3 wheatabix with semi skimmed milk (190.5kcal / 6.3g p / 38.7g c / 1.2g f)

protein shake (202kcal / 35.1g p / 3.7g c / 5g f)

100g pasta (355kcal / 12.5g p / 73g c / 1.4g f)

wholemeal sandwich (220kcal / 9.8g p / 34g c / 3g f) with cheese spread (62kcal / 2.9g c / 1.6g p / 4.9g)

baked potato (200kcal / 5.3g p / 43g c / 0.5g f) with chicken breast (231kcal / 0c / 43g p / 5g f)

protein shake (202kcal / 35.1g p / 3.7g c / 5g f) with a banana (90 kcal / 23g c / 1p / 0g f)

Totalling: 1752.5kcal - 148.1g protein - 149g carbs - 26g fats

I currently eat this day in day out since 2 weeks ago, it's just cheap, and easy to prepare.

I'm trying to follow a program of :-
Monday: Upper body
Tuesday: Conditioning
Wednesday: Lower body + Core
Thursday: Conditioning
Friday: Upper body + Core


My aim is to get an athletic body, something like this: (Cant post images because of post count)

My current build is: (Cant post images because of post count)

If images are not permitted please let me know and I will remove them.

Looking forward to hearing your advice,

Many thanks, Froob.

I won't really comment on your food choices since that's up to you, but your calories/fat intake is pretty darn low.

I'd familiarize yourself with the stickies on this board and recalculate your calories/macros.

[andrerox80]

26 g of fat??? less than my intake. what are your maintenance cals?

[adamg8504]

You're macros don't equal your total calories. If you are eating your macros then you are only getting about 1450 kcals. Either way you are eating too little.

I suggest upping your fats and protein and reading the stickies. Also, I'm not sure you should be cutting. You are already pretty skinny...just my opinion.

[froobage]

26 g of fat??? less than my intake. what are your maintenance cals?

i've worked out if i'm doing 3-5x exercise a week + lifestyle my maintenance cals I think work out to be 2795 cals, would that sound about right to you? I'm new to this sort of stuff. (thats from using For MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5 x1.6

Thanks.

[froobage]

Using the sticky I found that I require: 161g protein / 80.5g fats / 356g carbs

Would anyone be able to give some food ideas, relatively cheap and easy to make to addon/replace the foods i've chosen? Many thanks.

[Parallax.]

Hi all,
would anyone mind reading the following and give me some feedback as to if what i'm eating is suitable please.

Myself:
I'm currently around 5ft 10 and weigh around 11.5 stone (161lbs) and would say around 13-15% body fat (if I did the right calculation).

My diet:
3 wheatabix with semi skimmed milk (190.5kcal / 6.3g p / 38.7g c / 1.2g f)

protein shake (202kcal / 35.1g p / 3.7g c / 5g f)

100g pasta (355kcal / 12.5g p / 73g c / 1.4g f)

wholemeal sandwich (220kcal / 9.8g p / 34g c / 3g f) with cheese spread (62kcal / 2.9g c / 1.6g p / 4.9g)

baked potato (200kcal / 5.3g p / 43g c / 0.5g f) with chicken breast (231kcal / 0c / 43g p / 5g f)

protein shake (202kcal / 35.1g p / 3.7g c / 5g f) with a banana (90 kcal / 23g c / 1p / 0g f)

Totalling: 1752.5kcal - 148.1g protein - 149g carbs - 26g fats

I currently eat this day in day out since 2 weeks ago, it's just cheap, and easy to prepare.

I'm trying to follow a program of :-
Monday: Upper body
Tuesday: Conditioning
Wednesday: Lower body + Core
Thursday: Conditioning
Friday: Upper body + Core


My aim is to get an athletic body, something like this: (Cant post images because of post count)

My current build is: (Cant post images because of post count)

If images are not permitted please let me know and I will remove them.

Looking forward to hearing your advice,

Many thanks, Froob.

I agree about adding more fats. Try adding some almonds.

Also, you may want to add some leafy greens like spinach (shouldn't alter your macros that much).

Overall it seems like an awfully low amount of total calories. Depending on what your workouts or like, I would add some more carbs an hour or so pre-workout on conditioning days.

[froobage]

Thanks for the replies

[kevvy83]

Using the sticky I found that I require: 161g protein / 80.5g fats / 356g carbs

Would anyone be able to give some food ideas, relatively cheap and easy to make to addon/replace the foods i've chosen? Many thanks.

Whole wheat pasta
Oats
Rice
Avocado
Nuts
Natty peanut butter
Olive oil

Food like this should up your fat and carb intake

[AlwaysTryin]

I'd suggest doing legs more

[lovingit]

What is conditioning? (srs, I really don't know)

[froobage]

What is conditioning? (srs, I really don't know)

My guide calls it conditioning, but its sprint/jog, circuits, more cardio I surpose.