My Diet- Any Opinions??

[watermelon_2001]

Meal 1; 9.30am
4/5 Egg Whites
2 Slices Wholemeal Bread
Half Cup of Oats
Small Banana
Small Apple
Tbsp Natty Peanut Butter
(580 Calories)

Train 11.00 - 12.30pm

PWO; 12.30pm
Small Protein + Carb Recovery Bar

Meal 2; 1.00pm
6 Egg Whites
Cup of Oats with 2 Tbsp Jam
Small Apple
(580 Calories- 130 in the PWO Bar and 450 in the Meal)

Meal 3; 4.00pm
Small Tin of Tuna
2 Slices Wholemeal Bread
Lettuce and Red Onion
Tbsp Fat-Free Mayonnaise
Tub of Natural Sugar-Free Yoghurt with a Tbsp Mixed Seeds
Small Pear
(450 Calories)

Meal 4; 7.00pm
Turkey Breast or Lean Beef Steak
Cup of Carrots and Broccoli
2 Small Sweet Potatoes, Peeled and Boiled
Tbsp Olive-Oil and Vinegar Dressing
(580 Calories)

Meal 5; 10.00pm
Small Tin of Salmon
2 Slices Wholemeal Bread
Lettuce and Cucumber
Tbsp Fat-Free Mayonnaise
Tin of Vegetable Soup
(450 Calories)

Meal 6; 12.00am
Tub of Fat-Free Cottage Cheese
Tbsp Natty Peanut Butter
Half Cup of Oats
(350 Calories)

Bedtime; 1.30am
Scoop Whey Protein
200ml Skimmed Milk
(150 Calories)

Totals;
Calories- 3150
Carb/ Protein/ Fat Ratio- 50/ 30/ 20

My Stats;
19 y.o. Male
5ft 11?
117lbs

Any advice, or anything you guys think I should change?? Thanks for the help!

[watermelon_2001]

bump me up

[Rucker12]

what are your goals?

[watermelon_2001]

Gain weight- especially at my current state. Am very active during the day, so burn off a good number of calories, but that should keep me in the range of what I need to put on around a pound a week

[Rucker12]

more carbs are gonna help you gain more weight. you should also up your total calories. 5-11, 117lbs; this tells me you probably have a very high metabolism. you should try takin in around 4000-4500 cals a day for a couple weeks and see how your body reacts. protein intake seems good, could add some more healthy fats as well. nuts, avacados, cheese, etc.

[watermelon_2001]

bump!

[Rucker12]

something else i just noticed about your diet, you are eating egg whites, so no yolks. yolks are great for building muscle