Sup Veeky Forums

Sup Veeky Forums,

im a 29 year old male, 193cm, 93kg. I look pretty okay with a shirt on, but once its off, i look like a fucking potato. I have quite a belly and i also have some form of pectus excavatum. I know my diet is kinda shit, but i'll share what im usually having. Im from a 3rd world country, so bear with me, english isnt my strong suit.

breakfast:
-1 scoop of oats
-5 egg whites

lunch: whatever/wherever the fuck my retarded colleagues decided to drive to

preworkout: jaxblade senzu shake (blended)
-2 handfuls of baby spinach
-1/2 cup of Broccoli
-3 tablespoons of Greek Yogurt
-1 orange
-lemon juice
-lime juice
-1/3 cup of Orange Juice
-1 Tablespoon of Honey
-Dash of cinnamon
-1 tsp of chia seeds

postworkout: jon venus pretein oats(blended)
-75g oats
-10g whey protein
-soy milk
-water
-15g flax seeds
-1 banana
-frozen berries

dinner:
-broccoli 100g
-white rice 60g
-boneless chicken 200g

So based on my diet, what can i improve upon? where am i slacking, what am i doing wrong. I hope to make it to bros..

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>soy
low test right there, cut that shit out

>-soy milk
Low q bait, saged

would add normal milk, but im lactose intolerant

You shouldn't drink milk in the first place, if it's not raw, directly from the small free-range farm.
If you enjoy poisoning yourself there is lactose-free milk.

bump

I realize this is basically a meme at this point, but don't scientific studies basically say there's no correlation between consuming soy and lowering test?

have you tried almond milk?
there's no lactose

thanks, would look into it.

How about my other meals?

user im the same, i cant drink dairy anymore so i switched to almond milk unsweetened get that shit from costco.

There is lactose free cow milk or you could just take lactase pills to break down the lactose if your body is not able to.