eating..

[deae1]

hows this..

10 am oatmeal
1230 pm protein shake
3 pm turkey on whole wheat bread
5 pm 3 tbl spoons of penut butter
7 pm tuna fish
10 pm cup of milk

 

[evolution]

Not enough of the following-fruit, vegetables, fat, carbs, fiber
Might be enough protein

 

[spockafina]

Not nearly enough food! I don't know what your portion sizes are, but if they're one serving each, then you're not eating close to enough calories.

 

[genius]

Your caloric intake looks incredibly low.
By looking at your diet I can see some glaring problems:
1) Not enough protein. Even with the shake, turkey, milk, and tuna you are probably short. The benefits of a diet high in protein are endless (fat used for fuel, hoard off catabolism, ect.)
2) Short on your fiber intake. Add at least 1-2 servings of either fresh fruit or vegetables per meal.
3) 3 Tablespoons of peanut butter should not be used as a meal.
4) Neither should a shake
5) Milk is high in sugar and not the best choice right before bed. Drink a slow releasing protein shake before bed with water or mixed in some oatmeal.
What are your goals? Fat loss or gaining mass? This diet does not look promising either way.

 

[deae1]

i want to gain mass..i dont have money too buy that much food each week..

 

[malkore]

well unfortunately, the body needs food to gain mass. You need a caloric surplus, from the right foods and nutrients, to gain significant mass.

If you can't afford the food, maybe now is not the time to try to bulk up. Rather, stick to general physical fitness.