advise & rate my diet please!!!

[gambit2000]

I’m 26 years old. I’m about 5,10 and weight around 143 pounds (10-10.5 stone).
Not sure about my BF%, but my weight never fluctuates much.
I’m trying to get lean and add some muscle weight.
I try to eat clean and usually weight train 3/4 times a week. In between I do cardio and abs.
I’m a novice, I was hoping that I could get some advice on my diet

So this is my typical diet

Breakfast
Tin of tuna
Spoon of sultanas, raisins, and blackcurrants and 4 prunes
Cup of green tea

Mid-morning
Protein shake (Sci MX 100% Whey)
Glass of orange juice

Lunch
Salad comprised of 1 tomato, half a pepper, 1/3 cucumber, beetroot, scallion, some lettuce and spinach. I switch between tin of salmon, mackerel, tuna, prawns or chicken
Slice of brown bread with peanut butter
Cup of green tea

Mid-evening
Protein shake (PdH Synergy)
Banana
Pro-biotic

Dinner
Bowl of oatmeal and a coffee

Evening/ Post work out
Protein shake (PdH Synergy)

Pre bed drink
Protein shake (Sci MX 100% Whey) and sometimes a glass of red wine!

Not sure if I’m getting enough protein and carbohydrate.
I reckon I get about 200 grams of protein

 

[joe d]

wheres the real food. stuff you cook yourself beef, chicken, even fish. all you are eating is canned crap and shakes.

 

[Cornfountain]

I would second the fact that you need real food man, shakes are made to supplement your diet if you are having troubles reaching your needs not as the main source of nutrients.

You need to eat way more meats, eggs, milk!!

 

[sonicwaste]

Are you male or female?

I second what the other guys said... Whether I am bulking, cutting, or maintaining. I still get my nutrients from the same sources... All I change are my Macros and amount of cheats I am allowed.

Carb Sources: Low GI flourless bread, whole oats, whole grain rice ( not much when cutting), complex carb powder, sweet potatoes (not much when cutting). Whole grain flourless crackers (like wasa), quinoa,

Protein: Beef, Chicken, Grilled or Baked Fish, Eggs, Whey Isolate, Casein, Turkey, Vennison, Buffalo, Elk, Wild Boar (not when cutting), shrimp

Fats: All natural PB or AB. Almonds, peanuts and cashwes (when bulking or maintaining), fish oil, flax oil, mac oil, olive oil, etc

That's my philosophy.

 

[gambit2000]

Male

Thanks, I appreciate all the comments and will take the suggestions onboard

I struggle to find time to make & eat 5 or 6 meals a day, thats why I'm having so many shakes

 

[joe d]

Male

Thanks, I appreciate all the comments and will take the suggestions onboard

I struggle to find time to make & eat 5 or 6 meals a day, thats why I'm having so many shakes

cook for a couple days at a time. get some plastic containers to hold all the meals.

 

[guerbear]

It takes time to get into a good diet routine anyhow, you have to find when the best times for you to eat are while staying in the 2-3 hour between meal rule. And cooking for a couple days helps like joe said.