"Hello,

I have been decided to get into shape and have been exercising and eating healthy for the last 7 days. I have added a pic of me that I took last night. Here are my stats

26 years old
male
5'11
70Kg
Bodyfat - unknown

I am looking to loose the small amount of fat around my abs and gain lean muscle for more definition. Here is my current diet. Please critique it and let me know if I should make any changes.

Meal 1 - 8:00 AM

Omellete with:

4 egg whites
1 full egg
Feta Cheese
Tomatoes
Ham


Meal 2 - 10:30 AM

Whey Protein Shake
Apple
Go Ahead Yogurt break snack bar

Meal 3 - 12:30 PM

Whole wheat pitta with turkey, lettuce and cucumber
Whey Protein Shake

Meal 4 - 3:00 PM

Whey Protein Shake
Bannana
Go Ahead Yogurt break snack bar

Meal 5 - 5:00 PM

Chicken Breast with Potatoe, broccili and coliflower


I also eat grapes, Strawberrys while I watch the TV

Before I exercise I have a Protein Shake before and after.

Also during the day I drink loads of water


I have also worked out that I need to take in 2130 calories to maintain my weight

I would like to work out how many calories I am taking in with this diet but I have no Idea. How would I fine out how many calories there are in all the food im eating?

Thanks for any replies :-)

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You are wasting your protein shake mix, if you are taking it before you work out, unless it's slow absorbing. In which case, you should have two types of shakes (one for before and one for after).

if your shake b4 and after your workout is 'as well as' the other three then that is way too much.
protein powder is a suppliment. no a meal replacement.

b4 a workout you need lots of carbs, have the shake right after, but also get some proper food in you as well. muscles cant grow without carbs.

If i were you, looking at your stats pics and goals... i would not worry about loosing any fat. Your not fat by any standards. And once you start gaining a bit of muscle, any fat you have will drop off with a bit of dieting due to your brand new metabolism.

OK so I will drop the protein shake before my workout :-)

IS there anything I should change with my daily intake of food?

I have been seeing things on this forum like Flaxseeds and oatmeal. Should I add these into my diet??

Thanks

At a bare minimum read the stickies at the top of the nutrition forum.

* LV's Grocery List
* Please Read - Posting Diet Questions
* Nutrition 101