Can i please get some advice on anything i may not be doing right, or enough of?
So usually this is how my eating goes.
6-7 AM: 1/2cup oats, 2 scoops of protein, and a banana. Its all blended into a pretty good shake.
10 AM: Rice/baked potato and fish/ground turkey/ canned chicken. Or if im in a rush ill just grab a granola bar.
12:20 am: school lunch.
3:30 pm: 5g creatine, 50g protein, 5g glutamine, 1 scoop of no sugar added natural chocolate milk mix for the insulin spike. in a shake mixed with water.
4:00 pm: do work
after doing work: same shake i had pre workout but no creatine.
2-3 hours after the last shake: ill have something like eggs/ and some kind of lean meat.
and right before bed ill have some cc. But we always run out so its usually 1 scoop of whey and off to bed.
and my workout is
Monday - Shoulders and Triceps
Seated Dumbbell Press
Dumbbell Lateral Raise
Dumbbell Reverse Fly
Dumbbell Shrugs
Close Grip Bench
Dumbbell Kickbacks
Overhead Rope Extension
Narrow Grip Pushups
Tuesday - Back
Reverse Grip Bent Over Row
Wide Grip Pull Down
1 Arm Cable Row
Hyper Extensions
WEDNESDAY - REST DAY
Thursday - Chest and Biceps
Incline Dumbbell Press
Pec Dec
Dumbbell Flys
Push Ups
Exercise
Dumbbell Curl
Bar Curl
Dumbbell Reverse Curl
Rope Curl
Friday - Legs and Calves
Squats
Wall Squat
Leg Extension
Hamstrings
Leg Curls
Straight Leg Deadlifts
Seated Calf Raise
Standing Calf Raise
sat and sun off
mostly 3-4 sets. with 10-12 reps
and i do 20min of cardio before i get started with weight training, and 20 min after im done with weight training.