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.

MXS

if anyone can also suggest things to include to bump the total calories up such as raw almonds and along those lines i can have easy access to between meals and not have to much time preparing it.

Cheers

nathanlowe

Im really no expert but from what i have read on the forum.

Your first meal, do you class that as breakfast ? And if so why is it so late.

__________________
Personal stats
Age 16
Height 6 ft
Weight 170 pounds or 77kgs

Squat 60kg 20 repper
Bench press 54.5kg 4 x 6
Deadlift 97.5 kg 4 x 6

please take a look at my training journal. Im looking for all help available to help me improve strength and size.


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MXS

because its around the time i wake up lol i have 2 kids a 2 year old and a 4 month old baby so i try and sleep as much as possible plus i work from 1 till 9-10 but in a gym thats why i can train when i go in and also eat a freshly cooked steak wheni get hom either at 9 or 10 then i have a few hours to do what i want watch tv post on the internet etc.

Cheers

bristol-trance

meal 2 needs more protein

irwit

2nd meal is abit usless really. All carbs. Get a chicken fillet or 2 in your toast. Dead easy. Also swap your last shakes witha tub of cottage cheese, full of slow release proteins.