Evaluate My Diet

[Dynasty90]

Age: 21
Height: 5'9"
Weight: 170lbs
Body Type: Ecto/Meso combo or "skinny fat"
Goal: Lean, athletic look. Lean out while gaining muscle.

I'm not going to bore you all with each meal, but I calculated the breakdown of nutrients. It turns out to be...

Calories = 3950
Fat = 140
Carbs = 400
Protein = 270

These numbers aren't exactly down to the last macro nutrient, but fairly close. Can I accomplish my goal following these numbers? Any suggestions?

 

[Juiced91]

you gonna need to bore us my man.Then we can give you better advice

 

[Dynasty90]

Meal 1

16oz skim milk
1/2 cup oats
1 heaping scoop peanut butter
1 scoop whey

Meal 2
4 whole egss
2 potatoes
16oz Sunny D

Meal 3

12" Italian sub
16oz water

Meal 4
6 oz chicken breast
1/2 can baked beans
16oz water

Meal 5

Peanut butter and jelly sandwich
16 oz skim milk

Meal 6

8 oz skim milk
1 scoop whey

 

[Roxy722]

What's your training like? frequency wise? for lifting and cardio?

 

[Dynasty90]

I am following Joe Defranco's "Built Like a Bad Ass" 12 week program. I lift 3 days per week with 2-3 days of cardio per week (bike or treadmill with some HIIT mixed in).

 

[Juiced91]

Meal 1

16oz skim milk
1/2 cup oats
1 heaping scoop peanut butter
1 scoop whey

Meal 2
4 whole egss
2 potatoes
16oz Sunny D

Meal 3

12" Italian sub
16oz water

Meal 4
6 oz chicken breast
1/2 can baked beans
16oz water

Meal 5

Peanut butter and jelly sandwich
16 oz skim milk

Meal 6

8 oz skim milk
1 scoop whey

From what i can see you need more protein in there. Meal 5 and 6 seem very small to me, maybe meal 6 can remain the same but meal 5 should atleast be some chicken, tuna something with a carb, brown rice, sweet potato, etc. Meal 1 eat the eggs with the oats, meal two make it like meal 5, you need more solid foods, shakes dont count as meals( to me they dont anyway) so it should be 5 solid meals excluding the shakes. Dont forget ur veggies