General Advice

Stats:
Age 22
1.88m
93kgs
13%bf

This is me diet and training program at the moment. Any advice or something I could do differently ?
Had keyhole surgery on both my shoulders 8 weeks ago. Had shoulder problems for last 4-5 years. Trying by best to fix it

Diet:
Breakfast:
100g Future Life (21g protein 59g carbs)
or 1 1/2 cup cooked oats

+ 4 whole boiled eggs

Mid morning:
175g plain yogurt with some honey + 1 serving of fruit

Lunch:
1 cup paste/noodles/rice + 150g beef/chicken/fish + 1/3 tin baked beans

Train

Post workout:
100g of 5XL (41g protein 47g carbs)

Dinner:
200-250g lean beef/chicken/fish/ostrich mince + carb serving + vegetable serving

Training:
Chest:
Using smith machine. Shoulders feels better off doing Smith
Incline Smith (3 warm up 5 working)
Decline Smith (4 working)
Flat bench dumbbell (4 working)
Seated machine ( 3 sets of 40 reps) Start wide and go narrower grip every 10 reps
Cables (4 sets)
* dont do any fly's or pec deck at the moment. Causes shoulder pain

Legs:
Barbell behind neck - 10 squats 10 walking lunges 10 squats 10 walking lunges back ( 3 sets warm up )
Hack squats ( 5 sets)
Leg Press (3 sets)
Superset: Straight legged hamstrings with lying hamstring curls (4 sets)
Seated hamstring curls
Leg extensions (7 sets 7 reps 20 sec break)

Back:
Assisted pulls ups
T bar row (3 warm up 4 working)
Bent over barbell row (3 sets)
Dead lifts (3 sets)
One arm rows (3 sets)
Lat pulldown ( 7 sets 7 reps 20sec break)

Shoulders:
Arnold press sup-sets with normal shoulder press (5 sets)
Drop set side laterals ( 4 sets)
Drop set bent over ( 4 sets)
Wide grip Smith Machine upright rows (4 sets)
Behind neck Smith press (3 sets)

Arms + calves on day 5

Any general help would be much appreciated

What are your goals? I weigh a few kgs more than you and I literally eat triple what you do, so if gaining size.. or actually if anything is your goal that diet needs some therapy..

hey Chapel

Well at the moment my primary goal is sorting out my shoulder
Would like to add some mass keeping bf% in that kind of range

Know my diet is lacking a bit. Where would suggest I can add in some food ?
I'm trying to eat 5-6 time a day. Must I try to increase the volume of what I'm eating at the moment ? Or add in some more meals in between

needs a complete over haul to be honest.. Protein looks like its barely breaching the 150gr mark and carbs are the same (only skimmed over it) Which is pretty much catering for a 70kg guy not a 93kg one, if that. I am actually busy working for a huge test so am not going to stick around, but someone else will come along and pick up where I left off..

Okay shot thanks
Will try look into it and get some more advice