A bit of help on my diet

[rapidshoter]

Sup people, im 5 foot 7 weight 68 KG

my current diet is:

7:45/9:30 (depending if i have college or not) - 4 egg whites, 1 whole egg, 1 can of tuna, 5 Weetabix sticks (with approx. 300- ml milk), 400 ml milk with 2 scoops of whey protein.

111g- of protein

12:30/13:00 - plate of pasta with mince meat (lamb) and 2 cans of tuna and gratted cheese

54g of protein

15:30 - jacket potoate with 1 can of tuna and baked beans & protein shake (optional) in water

69g of protein (milk) 53g (shake in water)

18:30 - same as above without protein shake

27g of protein

20:00 - roast chicken with a plate of rice

[i have no idea how many grams of protein is in the chicken cause it dont come with a nutrional value label]

1 protein shake before bed in milk (400 ml)

42g of protein

Milk is semi-skim milk.

Protein intake is : 303- grams
Im not going to calculate the carb intake cause its going to take forever

I'm trying to put on lean muscle.

Can i improve it in any way?

[TheGimp]

You could do with eating some fruit and veggies. How many total cals? Are you bulking? What are your goals?

The questionable choices I see are cheese (go for low fat if at all) and the baked beans (sugar content).

[rapidshoter]

I want to bigger as in lean muscle.

My fat intake is low so i'm not concerned about the cheese.

The baked beans has like 0.7g of fat in every 100g i think, i ocassionally add 2 bananas and 4/5 strawberries in the protein shake.

[TheGimp]

Yes it sounds like your fat intake may be too low. You want at least 20% of your daily calories from fat for healthy hormone production. Get it from healthy sources like nuts, avocados, fish and olive oil and supplement with fish oil.

I wasn't complaining about the beans for the fat content, I was saying they have a lot of sugar which is empty calories. Go for a "healthy choice" version.