Critique my diet

[zeeshansalim]

hey everybody...i am kinda new in this community as well as the bodybuilding world. i dont have a lot of neither knowledge or experience about the topic. so, i have a few questions for you all and i would appreciate if anyone of you could critique my diet based on my current stats and needs:

MY STATS:

age: 18
height: 5' 11''
weight: 140 punds
waist: 3o''
and my body type is about normal (not too athletic or too skinny or overweight)

MY GOALS:
my main goal is to put on muscle mass. about 10- 15 pounds. though not so bulky as i dont wanna look like a heavywieght olympics athlete. i just want a more muscular and athletic body.

want to focus particularly on the abs and arms. something like in this pic
http://www.ohmojo.com/Muzamil_Ibrahi...brahim_116.jpg

also i dont want to take protein supplements becuase i have heard that they have bad after effects.

MY DIET PLAN

Meal 1 (6:30 am)
4 eggs omellete (with only 1 yolk) with 1 tomato, a spring onion and 1 tblspoon of olive oil.
1 orange
1 multivit/multimineral tablet

Meal 2 (10:30 - Pre workout)
1 Apple
Few baby carrots
1 plum

Workout from 11 am - 1 pm

Meal 3 (2:30 pm - Post workout)
3 boiled or grilled chicken pieces
1 cup of salad
1 baked potato
3 tablespon cottage cheese

Meal 4( 5:30 pm)
1 whole wheat slice sandwich with lettuce, tomato and 1 piece of turkey
1 greentea with honey

Meal 5 (8:00 pm)
2 boiled or grilled pieces of chicken.
1 cup grilled or boiled vegetables

Please critique my plan and tell me if the meals and their timings are okay.

Take care

bye

[anonymous]

Hey bro you need more healthy fats such as pb, nut, olive or flax oil, and also protien before your workout. Don't fear diatery cholesterol, I eat 4 whole eggs everyday for breakfast, and my cholesterol is good. Also try to get a complex carb source such as oats for breakfast. Protien shakes are not bad you just have to go with a reputable company such as optimum nutrition. Good luck man. As an example my meal plan today consisted of.

meal1-whey shake, 4 hard boiled eggs, bowl of oats w/ walnuts, cinnamon, orange.

meal2-after workout-whey shake,banana, 1/2 cup oats mixed in shake.

meal3-8oz ground sirloin, spinich, carrots, tomatoe w/2tbl spoons flax oil

meal4-1 cup liquid egg whites, 2 tbl spoons peanutbutter, apple

meal5-8oz baked chicken, broccoli, yellow pepper, 2 tbl spoons olive oil

meal6-before bed-casein protien shake, 1/4 cup crushed walnuts

[MotorGUY]

Hey bro you need more healthy fats such as pb, nut, olive or flax oil, and also protien before your workout. Don't fear diatery cholesterol, I eat 4 whole eggs everyday for breakfast, and my cholesterol is good. Also try to get a complex carb source such as oats for breakfast. Protien shakes are not bad you just have to go with a reputable company such as optimum nutrition. Good luck man. As an example my meal plan today consisted of.

meal1-whey shake, 4 hard boiled eggs, bowl of oats w/ walnuts, cinnamon, orange.

meal2-after workout-whey shake,banana, 1/2 cup oats mixed in shake.

meal3-8oz ground sirloin, spinich, carrots, tomatoe w/2tbl spoons flax oil

meal4-1 cup liquid egg whites, 2 tbl spoons peanutbutter, apple

meal5-8oz baked chicken, broccoli, yellow pepper, 2 tbl spoons olive oil

meal6-before bed-casein protien shake, 1/4 cup crushed walnuts

You can eat Peanut butter with your meals instead of olive or flaxoil.

1-2tbs per meal.

[anonymous]

Yea I could, but pb is high in omega 6, so I even it out with other fat sources, the oils go on my veggies.

[zeeshansalim]

thanks for the reply guys..really apprecaite ur help..but the routines that u suggested include protein supplements and i dont want to take them...is there any way you can substtute them with other protien- high fooods?