Help please?

[Cgretton17189]

Age:18
Weight:184
Bf%:15

Recently got back into training, & would like help on a diet program? Current diet (not great but my metabolism is pretty good)

4am - Wake up
Omlette (2 eggs, 3 egg whites)
Multivitamin
Weetabix
Banana
Whey protein shake

8am - 15 min work break
protein flapjack

10.30am - 30 min dinner break
12oz chicken
Apple

1.30pm - 15 min break
Whey protein shake

3pm - 1 hour workout, 1 muscle group

4pm - Whey protein shake

6.30pm - 3 scrambled eggs on dry toast

8pm - Sleep

Any input welcome & appreciated, i by no means think this is adequate as a bodybuilding diet, but im hoping to hit 205-210lbs 11-12% by next june(no reason, just a target), so i would like some advice from the vets if possible, but without it getting too complicated, many thanks from the UK!!

 

[Cgretton17189]

6foot tall* sorry!

I vary my exercises, but tend to do 3 sets, 4-5 exercises on each muscle group

Mon - Chest
Tues - Back
Wed - Shoulders/Traps
Thurs - Bis/Tris
Fri - Legs

 

[Geovanni]

Your diet looks great, but dont forget to include more veggies.


Be sure to checkout my site...
http://maxweights.blogspot.com/

 

[roguemonkeyjr]

I'd add more protein on that last meal and would probably add more food as well. Calculate your BMR and TDEE

 

[Cgretton17189]

Yeah was thinking about adding some peas broccoli etc, thanks guys!

 

[Cgretton17189]

& yeah ill look into it roguemonkey, just my diet atm so was just looking for as much input as possible, much appreciated!

 

[spikester]

25-30lbs of muscle! holy hell buddy thats alot of muscle to put on in a year, but hey go high or go home! But i say you would have to eat like a fucking horse to get those kinda gains. Yes you might put on a lil BF but to gain that kinda of muscle you need some serious (sustenance) lol. That kind of diet your doing is going to keep you lean for the most part but not the best for muscle building.

 

[Cgretton17189]

Aim high & if u dont reach your goal, work harder!!! Not expecting those gains but nothing wrong with setting an ambitious goal lol! Yeah think im going to up the caloric intake a fair bit, still an amateur lurking & learning!