| Looking for advice on my diet?
ive been training solidly since December last year following ayear off from the gym and at the moment my focus was just on developing a solid training and clean diet regime with no real aims on either cutting or bulking. As a result my body weight has remain almost constant at around 162 lbs (about 5ft 6) but my body fat has reduced from 15 to 13% which is something i am pretty happy with (probably due to lower carbs and calories). I am now considering upping my food intake to increase my body mass slightly, here is an example of how my current diet has been going in the past up till now.
meal 1, 6.30am - 100g oats with a few raisins, 200ml skimmed milk
meal 2, 9.45am - 225g low fat cottage cheese, 1 apple/banana
meal 3, 1.00pm - 250g of either chicken, tuna or ham with mixed salad, 2 scoops of whey
meal 4, 4.00pm - 200g tuna, 1 slice of whole meal bread
meal 5, 7.00pm - 350g chicken, 250g mixed vegetables (broccoli, spinach, peas, carrots and sweet potatoes)
meal 6, -9.00pm - 2 scoops whey, (pwo)
Meal 1 is alternated with 2 scrambled eggs and 1 piece of wholemeal break instead of oats.
Meal 2 and 4 are sometimes switched around with each other.
I also use CEE and Omega 3 fish oil supplements on a daily basis.
I was looking for some feedback on what my diet is lack in (fats possibly?) and any improvements i need to make in it to gain some body mass?
cheers for any comments |