coffee body butter

What is the total calorie count of this diet?

Hi..Im 15 years old..5 feet 6 inches and i weigh 110 pounds.Im a little flabby..though i weigh less...i have started working out..i want to make a LEAN body..
this is my diet...plz count the calories, n suggest me something
If posible please tell me the protein carb n fat count.

Unfortunately I can't tell you what your macronutrient split is as you haven't provided enough information (i.e. carbs/fat in your protein shake and I have no idea what 'rotis' are (brit here!)). However! You're diet looks great to me. Plenty of protein, lots of veg, spread over a large number of meals. Slight alteration i'd make though is have 2 scoops of protein after your workout with an energy drink / simple carb (a sugar). This will cause a huge insulin spike and ram all that protein straight in to your muscles (hence 2 scoops - it will provide the best growth window). Replace your last protein at night with some cottage cheese. Its full of casein protein and as its slow digesting, will keep your muscles fueled throughout the night.

To make your food a little more interesting add more green veg (lettuce, peppers, brocolli, etc) - these are very low in carbs and the fibre is great for the body.

I also note you have no meat in your diet? Are you vegetarian? If not, try to include at least one portion of lean meat in your daily intake (how about lean meat + veg for dinner?). 1 chicken breast has around 40-50g of protein in it - far superior to eggs.

As for 'eggs are high in calories'?! Anything is high in calories if you eat enough of it! Egg WHITES are actually incredibly low in calories and incredibly high in protein (gram for gram). They also have practically no carbs or fat.

Try also increasing your carbs slightly - your rather on the low side. Maybe have a bowl of oats in the morning? I love to mix a scoop of chocolate protein in with mine, that way its roughly 40:40:20% protein:carbs and fat - just what we need!

Aside from that, work hard in the gym - rest hard and stick to your diet and you'll be packing some muscle on in no time.

Ps. as a side note - to gain muscle you need to eat a caloric surplus - therefore, when bulking its not as important to count calories as it is to ensure you're getting at least 1g of protein per 1lb of body weight.

Good luck!

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