diet help

[Santa_Claus]

-Back when I started weightlifting, I used to skip breakfast and eat a two huge ass meals.

-After a while I purchased whey protein and ate 3 meals a day

-Right now my diet is as follow

Meal 1: 700cal/45g animal protein breakfast (always the same breakfast)
(2-3 hours later)
Meal 2: 1 protein shake @ ~250cals/50g protein
(2-3 hours later)
Meal 3: Varies but I make sure to always get at least 40 grams of animal proteins. Caloric intake goes from 500-700
(2-3 hours later)
Meal 4: "" "" "" 40 grams of animal protein. Caloric intake goes from 500-700
(2-3 hours later)
Meal 5: 1 protein shake @ ~250cals/50g protein

I try very hard to pick food that has a low-GI index, please factor that in.

Me: 6'3 200lbs @ ~12-14% bodyfat, natural
Total: ~200grams of animal proteins, 2200-2600 calories.
Goal: To lift bigger weights, get a little bit more muscle mass and be fit to do alot of running, jogging...without my shirt on
Exercise: I squat 3x a week and I only do big compound exercises like the deadlift, bbrow, benchpress, chins...etc

Is my diet good enough? What should I modify? Personally, I think it would be a good idea to add a carb source(like oatmeal cookies,banana bread...etc) to meals 2 and 5, so my body doesn't use the proteins solely for energy.

 

[HERPECIN]

that diet looks like all supplements? no real food?

 

[Santa_Claus]

that diet looks like all supplements? no real food?

Only meal 1 and 5 are whey shakes. The rest are assorted food because I don't adhere to a strict diet, I eat a bit of everything as long as it's healthy.

 

[Redshoteye]

Try eating six meals a day and never skip breakfast... it should be a hearty meal full of proteins and good carbs i.e. egg beater skillet w/1 cup oatmeal. Cut off all your carbs after 6pm

Now I see a few problems with this diet...
- Your only eating 5 times per day, 2 of which are just protein shakes. You should make yourself real/sensible meals (i.e. flank steak w/potato and steamed broccoli) at least 5 times per day and end the night off with a casein shake and maybe a handful of nuts as a sixth meal.
- Your 200 pounds and if you want to gain some muscle are going to have to increase your caloric intake. Remember, your muscles need calories and energy to grow... shoot for around 2800-3100 clean cals per day.
- Always use good carb sources... the banana bread/oatmeal cookies are bad choices as they're saturated with sugar and oils. Stick with complex carbs like brown rice and oats. After a workout try something more refined like some plain rice cakes.
- If you do add any condiment to make your food more palatable, make sure its free of any calories, carbs, etc... Any type of hot sauce is a good option as it raises your metabolism as well. I also know alot of people that swear by Walden Farms' dressings.

 

[Santa_Claus]

How's that?

Meal 1: 700cal/45g animal protein breakfast (always the same breakfast:4 hard boiled eggs, 500ml skim milk, 1 cup of oat)
(2-3 hours later)
Meal 2: Shrimps /w basmati rice
(2-3 hours later)
Meal 3: Varies but I make sure to always get at least 40 grams of animal proteins. Caloric intake goes from 500-700
(2-3 hours later)
Meal 4: "" "" "" 40 grams of animal protein. Caloric intake goes from 500-700
(2-3 hours later)
Meal 5: 1 protein shake @ ~250cals/50g protein /w rye or pumpernickel bread
(2-3 hours later)
Meal 6: 1 protein shake @ ~250cals/50g protein /w multivitamin

It must take a lot of discipline to adhere to this 6 meal/day diet, especially if you have an active social life.Did you get used to it over time? How hard is it to stick to this type of diet?

And if I want to lose a bit of fat and maintain my current musculature, what should my caloric intake be ? 2400-2500?

Thanks