should I make changes in my diet

[Ruturaj]

age 22
height 5'11"(180cm)
weight 77kg(170pounds)
body fat 10%
training from 6 years

vit c ed
multi vit ed

meal 1: 9am
protein shake(whey 33gm)
brown bread 300gm

meal 2: 11am
6 eggs

meal 3: 1pm
1 vegitable + brown bread 300gm + rice 1 bowl+ 6 eggs or 200gm chicken

meal 4: 6:30pm
protein shake(whey 33gm)

meal 5: 8:30pm
protein shake(whey 33gm)

meal 6: 9pm
1 vegitable + brown bread 300gm + 6 eggs or 200gm chicken


workout 7:30 pm to 8m 3 sets of 10 rep of each
Monday: Chest & Triceps
flat bench press
inclind dumbell press
flat flyes
tricep push down
laying tricep
dips/double bar
aabs

tuesday off

Wednesday: Shoulders & Legs
miltray press
Upright Barbell Row
Side Lateral Raise
Rear Delt Raise
Barbell Squat
inclind legg press
Calf Raises

thursday off

Friday: Back & Biceps
pull up's
Stiff-Legged Deadlift
Lat Pulldowns
Seated Cable Rows
Barbell Curls
Preacher Curls
Dumbbell Curls
hammer

Saturday: Cardio Interval Running (20 Minutes)

sunday off
please suggest changes if required

 

[Mr. Humdiddly]

age 22
height 5'11"(180cm)
weight 77kg(170pounds)
body fat 10%
training from 6 years

vit c ed
multi vit ed

meal 1: 9am
protein shake(whey 33gm)
brown bread 300gm

meal 2: 11am
6 eggs

meal 3: 1pm
1 vegitable + brown bread 300gm + rice 1 bowl+ 6 eggs or 200gm chicken

meal 4: 6:30pm
protein shake(whey 33gm)

meal 5: 8:30pm
protein shake(whey 33gm)

meal 6: 9pm
1 vegitable + brown bread 300gm + 6 eggs or 200gm chicken


workout 7:30 pm to 8m 3 sets of 10 rep of each
Monday: Chest & Triceps
flat bench press
inclind dumbell press
flat flyes
tricep push down
laying tricep
dips/double bar
aabs

tuesday off

Wednesday: Shoulders & Legs
miltray press
Upright Barbell Row
Side Lateral Raise
Rear Delt Raise
Barbell Squat
inclind legg press
Calf Raises

thursday off

Friday: Back & Biceps
pull up's
Stiff-Legged Deadlift
Lat Pulldowns
Seated Cable Rows
Barbell Curls
Preacher Curls
Dumbbell Curls
hammer

Saturday: Cardio Interval Running (20 Minutes)

sunday off
please suggest changes if required

Yes, see the other pretty much identical thread you have going. Not sure why you started a new thread.

 

[Ruturaj]

you told me to improve diet
so I posted my diet in diet forum

 

[Mr. Humdiddly]

you told me to improve diet
so I posted my diet in diet forum

Okay, may want to take the other advice and do the research I suggested.

 

[Ruturaj]

I am reading about
Macro-nutrient ratio's
How to calculate BMR
How to estimate caloric expenditure.
Protein requirements
Slow, medium, fast release proteins.
GI of carbs
How to assess and implement dietary changes mid cycle.
I dont know should I change my workout routine

 

[Mr. Humdiddly]

I am reading about
Macro-nutrient ratio's
How to calculate BMR
How to estimate caloric expenditure.
Protein requirements
Slow, medium, fast release proteins.
GI of carbs
How to assess and implement dietary changes mid cycle.
I dont know should I change my workout routine

Yes follow RJ's advice in the previous thread.

 

[Larrybird]

Throw out all those shakes and eat food!

Food is 10x better than those shakes man.

Shakes should be to 'supplement' your meals, not to replace them.

Eat an 7oz piece of chicken breast with a cup of rice instead.

 

[Ruturaj]

I can eat chicken twice only and eggs
no beef no other non veg items
so I decided this routine
is it ok
9am:
1 glass of milk
8 eggs(2 whole + 6 white only)

11am:
chicken breast 250gm

1pm:
brown bread 5-6 slices
1 veggi
8 eggs(2 whole + 6 white only)
1 bowl rice

5pm:
1 bowl rice

6:30pm(1 hour before workout)
whey shake(50gm)+1 glass milk

8:30pm(immediately after workout)
whey shake(50gm)+1 glass milk
20-30gm dextrose

9pm
chicken breast 250gm
brown bread 4-5 slices
1 glass milk

and multivitamin and vit c ed after workout

 

[3J]

and the macros for this diet??

 

[Ruturaj]

age 22
height 5'11"(180cm)
weight 77kg(170pounds)
body fat 10%
training from 6 years
goal to bulk up

9am:
1 glass of milk
8 whole eggs

11am:
chicken breast 250gm

1pm:
brown bread 5-6 slices + peanut butter
1 veggi
8 whole eggs
1 bowl rice

5pm:
1 bowl rice
banana+penautbutter sandwich

6:30pm(1 hour before workout)
whey shake(50gm)+1 glass milk

8:30pm(immediately after workout)
whey shake(50gm)+1 glass milk
20-30gm dextrose

9pm
chicken breast 250gm
brown bread 4-5 slices
1 glass milk

and multivitamin and vit c ed after workout


workout 7:30 pm to 8m
mon (shoulder)
shoulder barbell press 3x10
Barbell Upright Rows 3x10
side Lateral 3x10
shrugs 3x10

tue (back+biceps)
Pull Ups 4x10
t bar 3x10
Seated Cable Row 3x10
front pulley 3x10 or closed grip pulley
Standing Barbell Curls 3x10
Standing dumbell Curls 3x10
hamer curl 3x10

wed (OFF)

thu (chest+tricep)
Flat Bench Press 3x10
Incline Bench Press 3x10
flat flyes 3x10
dips 3x10
for tricep
laying tricep 3x10
one hand dumbell 3x10
push down 3x10


fri (cardio for half hour)
running

sat (legs)
scott 3x10
inclind leg press 3x10
leg curl 3x10
dead lift 3x10
calve raise 3x10

sun (OFF)
please suggest changes if required
__________________
age 22
height 180cm
weight 170 pounds
body fat 10%
running letro 2.5mg/day
since I got a gyno lump