I'm a rugby player and was just wondering if there are any improvements I can make on this diet to become bigger and stronger... if I'm not sure of the exact measurements so will just say large, small etc..
I weigh 118kg at the moment, my aim is to be 121kg.
Breakfast - 9am
4 slices wholemeal bread
oats, whole milk, banana, creatine mixed... big bowl.
mid morning snack - 11am
2 slices wholemeal bread w/ peanut butter & jelly
200g deli meat (ham, beef etc)
OR sushi around 20 pieces
Lunch - 1pm
Previous night's dinner...
so brown rice, brown pasta w/ steak, mince, red meats....
Preworkout - 3pm
Standard pre workout shake... Jack3d or whatever it is
Postworkout - 5pm
4 scoops Weight gainer powder (whole serving), 400 ml whole milk, banana, shitload of oats, creatine
Dinner - 7-9pm... varies around training
Brown rice or pasta, beef, mince
Veggies.. carrots, sweetcorn, carrot, onion
w/ oats & whole milk mixed for desert
Before bed - 11pm - 12am
2 scoops (1/2 serving), 200 ml whole milk, banana, oats, creatine
I will also drink around 4 litres of water daily and around 2 litres of whole milk
Any amendments or recommendations would be much appreciated.