Diet help..... Lean gains

[HIT BOOTCAMP]

hey guys heres my current diet -

Upon waking 7.00AM NRG Breakfast shake + Cinnamon
8.15 AM Pre Workout 6 Egg Whites 2 Whole Eggs
9.40 AM Jack3d
10.00AM Train
11.15 AM Protein Shake
12.30 PM Chicken Breast + White Pasta + Broccoli + Green Beans
3.00 PM 10 Almonds + Mango
5.30 PM Tuna + Sweet Potato + Broccoli + Green Beans
8.30 PM Chicken Breast + Broccoli + Peas
10.30 PM Tub Quark + Berries + 2 Tbsp Peanut Butter

let me know what yous think of it as a lean gain diet, dont want to put on bf as its down to 7%.

Height is 180CM
weight is 165 lbs

 

[Dreaded Pirate Roberts]

Switch to free range pastured grain free eggs and eat the whole egg. The eggs have almost twice the nutrient and the omega 3 and omega 6 fatty acids are properly balanced.

Welcome to the site Please give us some stats.

 

[HIT BOOTCAMP]

thanks mate, what do you think calorie wise am i hitting a decent amout?
food timing looking good?

thanks guys

 

[Dreaded Pirate Roberts]

How old are you ? Please list Weight and height in pounds and inches. The metric system failed. 165 sounds small are you 17 or 18?
7% body fat isn't healthy or possible in men for more than a day or 2 at a time.

 

[3J]

hey guys heres my current diet -

Upon waking 7.00AM NRG Breakfast shake + Cinnamon
8.15 AM Pre Workout 6 Egg Whites 2 Whole Eggs
9.40 AM Jack3d
10.00AM Train
11.15 AM Protein Shake
12.30 PM Chicken Breast + White Pasta + Broccoli + Green Beans
3.00 PM 10 Almonds + Mango
5.30 PM Tuna + Sweet Potato + Broccoli + Green Beans
8.30 PM Chicken Breast + Broccoli + Peas
10.30 PM Tub Quark + Berries + 2 Tbsp Peanut Butter

let me know what yous think of it as a lean gain diet, dont want to put on bf as its down to 7%.

Height is 180CM
weight is 165 lbs

the food choices are decent.. but the timing on foods is horrible..

and yes, we would love to know your age

 

[HIT BOOTCAMP]

sorry guys

22 years old
171 lbs (12 stone 1lb)
71 inches tall (5 foot 9 inches)

 

[Dreaded Pirate Roberts]

What is your goal. Your still growing. I stopper growing between 24 and 25. I grew another inch. IT put me up at 6'1''. I wouldn't have it another way. Make sure your not restricting calories or fats.

 

[HIT BOOTCAMP]

just lean gains mate, not bulking as such as i like the lean athletic look.
i snack throughout the day on peanut butter, almonds, protein bars etc

if there is any changes additions you think i should make i would appreciate the advice

thanks for the advice already really appreciated

 

[3J]

go to my free diet advice thread.. its a sticky in this section.. figure out your bmr/tdee i tell you how to do it in the first post..

then measure exactly everything you eat and go to fitday.com and input it.. come back to me with macro totals