my diet what do you think?

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38 year old male
5"8
14 % body fat approx
training approx 20 years on and off, but 5 years solid now
85kg in weight
Training sorted after learning from previous mistakes and listening to the people in the know,training 5 days a week, 2 hours cardio a week mixed in
7 30 2 full eggs 2 egg whites 2 slices wholemeal toast
10 30 large bowl whole wheat pasta approx 250g 1 tin tuna (small)
1 00 50 grams oats 1 banana 50g protein shake
3 00 1 bagel with large spoonfull peanut butter 2 bananas
4 30 20g protein shake and train ,apple
6 00 finish training 20g protein shake
6 30 chicken breast and mixed veg (or fish )
9 30 half a bowl of low fat greek yogurt and hand full of nuts

[Floridagrowin]

What are your goals, bulk or cut?

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To be perfectly honest im trying to get more muscle without putting it around the waist,my muscle doesnt appear to grow or shrink depending on my diet ,i might get stronger but my waist line seems to grow easier than my arms !!!! any help would be great thanks, training hard and regular with rest inbetween but ive hit a brick wall

[Alexis99]

too many protein shakes and not enough whole food protein... try to go by this... every meal should have 60% protein (mainly whole food, chicken fish lean steak etc) 30% carbs (mainly low glycemic) and 10% healthy fats (omega 3's, mac nut oil, avocado's things like that.

[hazcat]

You're very close to a ketogenic diet right now. I don't know if you were shooting for that but you're not far away. That would definitely thin out your waist line.

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Thanks for the tips, ive been thinking about the steroid route for some years, seeing some of the other lads putting on size so much quicker makes it tempting, but now its getting to the point where if i dont see some more noticeable results for all the hard work with training and diet soon im going to throw in the towel( as motivation is sliding) would my diet support that route if i decide to take it ???