Tompson

Hi all,

After reading through loads of stuff on here i formulated this diet for myself.
I've been playing around with various stuff, tbh i started just eating more of anything then after some advise on here improved it. Been settled pretty much on this for a month or so and it seems to be working ok, but i'm sure it could do with tweaking!

Aim is to put on a fair bit of lean mass, started out beggining of august at 11st 2, started this diet at 12st 2, now at 12st 9, still skinny though cos i'm 6'3". Theres a couple of stone to go on i'd think.

here goes:

Meal 1 - 08:00:
100g oats (normally 4 Oatibix with some milk)
2 boiled eggs
2 slices wholemeal toast

Meal 2 - 10:00
Not really a meal, but a mega-mass shake, seems to work for me...
382cal, 21g protien, 60g carbs, 5.4g fat.

off to work

Meal 3 - 12:00
Baked potatoe with tuna

Meal 4 - 14:00
Yogurt and a banana

Meal 5 - 16:00
Chicken+mayo sarnie

Meal 6 - 18:00
Changable, normally fruit and yogurt again, maybe a nutrigrain bar thingy, depends what i can get my hands on.

Back home again

Meal 7 - 20:00
100-150g rice
2 chicken breast sometimes in a sauce, normally not
salad

Meal 8 - 22:00
Another mega mass shake

On training days i'll fit in a whey protien shake when i get in, then meal 7 and 8 will be about an hour later.

2 other questions, how strict should i be with it - same thing every day, or can i be a bit flexable, maybe some pasta in the eveingins sometimes etc..

Also cheat days - what does that really mean. cheat on the whole day, or just a meal or two?

Thoughts and advise most welcome

Tom.