MXS

Currently in the process of gaining mass just need some input heres my current meal plan:

10am meal 1:
2:1:1 recovery by optimum nutrition (35g protein (casein/whey/egg) 70g wms) with:
100g oats blended in

11am meal 2:
2 peices of granary toast
1 peice of fruit (banana)

12.30pm TRAINING

2.00pm meal 3:
2:1:1 recovery by optimum nutrition (35g protein (casein/whey/egg) 70g wms)

3.00pm meal 4:
150g chicken/turkey
250g brown/wholegain/basmalti rice
1 low fat pro biotic yogurt

6.00pm meal 5:
repeat of above

9.00-10.00 meal 6:
8-12oz filet/sirloin/ribeye steak (fat trimmed)
1 cup of mixed veg

12.00 meal 7:
2:1:1 recovery by optimum nutrition (35g protein (casein/whey/egg) 70g wms)

supplementing with:
omega 3, multi vits (usn multi), milk thistle, creatine (pre workout gaspari sizeon)

currently 16stone around 15% BF @ 5ft 10 age 22

Cheers any input advice my own personal feelings are swapping the meal 7 shake for a pure casein drink with no carbs and same for the morning shake but contuining with the 100-120g of oats blended in and just having 2:1:1 recovering post workout.