Critique my Diet...

[bster13]

What/When I eat a day when doing a morning workout/ Calories
6:30am Isopure zero carb protein shake w/ milk (59 grams protein)/ 290
7am
8am
8:30am
9am oatmeal/cereal & protein powder sprinkled pint of water/ 180 (not sure)
10am
11am
11:30am
12pm 1/2 wrap (usually lots of turkey, no mayo, lettuce, tomato, onions) pint of water/ (not sure)
1pm
2pm
2:30pm
3pm salad Isopure zero carb protein shake w/ milk (59 grams protein)/ 290 (not sure how much good sized salad w/ no fat dressing adds)
4pm
5pm
6pm 1/2 wrap (usually turkey, no mayo, lettuce, tomato, onions) pint of water/ (not sure)
7pm
8pm
9pm vegetables & 1.5 cups of chicken breast pint of water/ 346.5
10pm
11pm
12am Isopure zero carb protein shake w/ milk (59 grams protein)/ 290
12:30-1am

Total Calories that I can calc.: 1396.5

[bster13]

Any help in figuring out the approximate calories for the stuff I don't know or am not sure of would be great. I'm 5-9, 185-190lbs, athletic build (Think Soccer/Rugby player). Not exactly sure how much calories I should be taking in when trying to build muscle and then again when I'm tring to slim down. thx.

[bster13]

I play indoor soccer two times a week, and Ultimate frisbee every other week. I try to bicycle a little bit after each workout, but I can't say I get to it all the time. thx.