Okay guys, here’s the deal- 19 year old guy, 5ft 11 or so, 118lbs, next to no bodyfat. Looking to gain some good size, so have been eating this for the past week or two. Any suggestions as to how to make it better, or anything I should change??
8.00; Wake Up
8.30; Meal 1 (Breakfast/ Pre-Workout) - 6 egg whites with 2 yolks on 2 slices wholemeal toast, half a cup of oats with small chopped banana and apple, cup of black coffee (580 calories)
10.00 - 11.30; Train - 15 minutes cardio, lift for an hour, 15 minutes cardio (Drink carb drink (Gatorade- 120 calories) with tsp creatine and glutamine whilst lifting, 3 or 4 hydrolysed protein caps when done)
12.00; Meal 2 (Post-Workout) - 8 egg whites with 2 yolks, cup of oats with chopped apple, tub of natural yoghurt (580 calories)
3.00; Meal 3 - Tuna sandwich on 2 slices wholemeal bread with fat-free mayo, onion and lettuce, tub of natural yoghurt with mixed seeds, pear (450 calories)
6.00; Meal 4 - 2 medium sweet potatoes, grilled turkey breast with mustard, vegetable medley with salsa (broccoli, carrots, half a small avocado) (550 calories)
8.30; Meal 5 - Salmon sandwich on 2 slices wholemeal bread with low-fat cream cheese, cucumber and lettuce, bowl of vegetable soup (450 calories)
10.30; Meal 6 - Half a cup of oats with small chopped apple, 2 slices wholemeal toast with 6 egg whites (450 calories)
12.00; (Bedtime) - Tub low-fat cottage cheese with tbsp natural peanut butter, tub of natural yoghurt, pear (400 calories)
Heading in at over 3500 calories altogether, around 40-50% carbs / 30% protein (at least 220g altogether) / 20% fats.
Any feedback would be greatly appreciated, thanks fellas