Pls critique my diet

[flowerz]

Meal # 1

¾ Cup oats (dry)
1-cup skim milk
1 whole egg
1 fish oil capsule
Multi vitamin

---work out—

Protein Shake

Meal # 2

1 can tuna
1-cup broccoli
1 Tbsp flax oil

Meal # 3

6 egg whites
Small yam

Meal # 4

½ Chicken Breast
Small yam

Meal # 5

6 Egg whites
1 Apple
1 Tsp Flax oil

Meal # 6

½ Chicken breast
1-cup broccoli
1 Tsp flax oil

Calories…1600-1700

 

[powerhouse972]

What are your goals? Weight?

 

[flowerz]

What are your goals? Weight?

Current weight 123 at 5 ''7''.

I want to gain more muscle and lose about 5lbs body fat.

I'd like to know if this is considered a clean diet, and if I've got all the fats and carbs in the right place. I'm losing weight, but I think I might be losing muscle mass as well. I am consuming enough protein, carbs, and fats, but my metabolism is crazy high. I might have to take a closer look at my cardio...I guess. Maybe cut it down a bit.

Cardio 4xweek 30 min...alternate between sprints and moderate speed jogging. I train 6 days each week.

 

[rbtrout]

Your diet looks pretty clean.....I need to get mine to that level! Start adding a bit more to each meal - maybe 75 to 100 cals (clean) per meal. That will add 400-600 cals per day. Do that for a week or so and then bump it up again, keeping the food clean. At your size, 2500-2800 cals could be all you need to do to bump your size up. Don't try to hit 2800 cals all at once, you'll put on alot of fat.
One other thing I just tried, a different pre-workout meal. 12 oz. skim milk, 2 tblspns of natural peanut butter (not Skippy or Jif), 1/2 cup of dry oatmeal (long cook), 1/2 of green banana (less sugar than ripe ones) and 1 or 2 scoops of protein mix. This blend gives a good 'longer term' release of energy. It works great before your workout!