critiqued my diet

For anyone posting their diet up it would also help if you could include the following information...
(1) Height - 6 foot 2
(2) Weight 89kgs
(3) Age 32
(4) Training goal - gaining muscle
(5) How many times you train per week 4 to 5



[TABLE="width: 688"]
[TR]
[TD]6am[/TD]
[TD="colspan: 3"]Pre work out Breakfast[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 6"]Protein Shake with blended almonds, steel cut oats and chia seeds[/TD]
[TD][/TD]
[TD]382[/TD]
[TD]30[/TD]
[TD]7[/TD]
[TD]25[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]8am[/TD]
[TD="colspan: 7"]Post Work out Breaky (if not a morning train day both at the same time)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Banana[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]124[/TD]
[TD]30[/TD]
[TD]0[/TD]
[TD]1[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]Hard Boiled egg [/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]70[/TD]
[TD]1[/TD]
[TD]5[/TD]
[TD]6[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]on brown toast[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]109[/TD]
[TD]18[/TD]
[TD]1[/TD]
[TD]4[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]8-30am[/TD]
[TD]Coffee[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]17[/TD]
[TD]0[/TD]
[TD]2[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]11am[/TD]
[TD="colspan: 2"]Mid Morning[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]Brown Pasta[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]344[/TD]
[TD]72[/TD]
[TD]2[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]Beef Mince[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]326[/TD]
[TD]1[/TD]
[TD]26[/TD]
[TD]30[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]Pasta Sauce[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]72[/TD]
[TD]8.5[/TD]
[TD]3.5[/TD]
[TD]1.9[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Spinch[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]20[/TD]
[TD]3[/TD]
[TD]0[/TD]
[TD]2[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]Mushroom[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]7[/TD]
[TD]1[/TD]
[TD]0[/TD]
[TD]1[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]onion[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]2pm[/TD]
[TD]Lunch[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 7"]Salad (lettuce, spinach, cucumber, red capsicum, carrot) with black beans[/TD]
[TD]27[/TD]
[TD]5[/TD]
[TD]0[/TD]
[TD]0.5[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]2 small tuna Tin[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]181.6[/TD]
[TD]13.4[/TD]
[TD]3.6[/TD]
[TD]24.4[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Quinoa[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]124[/TD]
[TD]23[/TD]
[TD]2[/TD]
[TD]4[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]4-30pm[/TD]
[TD="colspan: 2"]Pre workout Tea[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 7"]Muscle Foods 101 shake with blended almonds, steel cut oats and chia seeds[/TD]
[TD]400[/TD]
[TD]55[/TD]
[TD]8[/TD]
[TD]30[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]5g Leucine powder[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]5g Creatine[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]6-30pm[/TD]
[TD="colspan: 2"]Postwork out[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Chicken[/TD]
[TD="colspan: 3"](add any taco seasoning etc)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]330[/TD]
[TD]0[/TD]
[TD]7[/TD]
[TD]62[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 3"]Sweet Potato (roasted)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]132[/TD]
[TD]23[/TD]
[TD]5[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Broccoli[/TD]
[TD="colspan: 3"](Steamed, plus any veg u like)[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]24[/TD]
[TD]5[/TD]
[TD]0[/TD]
[TD]2[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]5g Leucine powder[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]7-30pm[/TD]
[TD]Dessert[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]Greek Yogurt[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]292[/TD]
[TD]15[/TD]
[TD]22[/TD]
[TD]10[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"] Frozen berries[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]70[/TD]
[TD]17[/TD]
[TD]1[/TD]
[TD]1[/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 2"]Chia seeds[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]60[/TD]
[TD]5[/TD]
[TD]3[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]Banana[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]124[/TD]
[TD]30[/TD]
[TD]0[/TD]
[TD]1[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]10pm[/TD]
[TD]Bed Time[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD="colspan: 6"]Micellar Casein Shake almonds, steel cut oats and chia seeds[/TD]
[TD][/TD]
[TD]117[/TD]
[TD]20[/TD]
[TD]8[/TD]
[TD]25[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD="colspan: 8"]5 liters of water!!![/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]3352.6[/TD]
[TD]375.9[/TD]
[TD]106.1[/TD]
[TD]246.8[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[/TR]
[/TABLE]

You didn’t answer my question

Goosey said:

You didn’t answer my question

Click to expand...

the how i feel one?
its not so much im exhausted i just not 100% these days. ummm its a weird one where i used to feel great by now feeling low etc

So you are ok with eating the same food every day?

Shrek said:

So you are ok with eating the same food every day?

Click to expand...

haha i do change it up for sure. but that is the basis for my diet, and if im on the right track there its easy to chop and change things like for like if that makes sense

Only you can decide.
If you eat your daily cals and meet protein and fat requirements then your all good.

If I was you I’d eat 170gms protein, 70gms fat and the rest of the cals in carbs.

Trains twice a day, don't make em like that anymore...........