At the moment I haven't been working out or dieting. Trying to get a routine and diet plan together before even attempting to get back to the gym. Now I usually just eat a biscuit at 8, a pretty big lunch and supper at 7 or 8. When I was lifting I was taking in abt 2500 calories a day. For example I would eat:
Breakfast 4:30- protein shake, two eggs scrambled or sandwich, cup of milk
Mid snack 8:00- 1 cup brown rice, 4 oz chicken or pork. Sometimes can of tuna
Lunch 11:00- 1 cup brown rice, and 4 oz meat, 1 cup of some sort of peas.
Break 1:00- 1 cup brown rice, 4 oz meat
After gym 2:30- protein shake, fruit
Supper around 5 or 6 usually consisting of the same plus peas and 1 cup of milk
Like I said I know my diet has a lot of effect on my gains. My water intake was poor as well. I figured at 2500 calories I would lose some fat and make small gains. What would be a more realistic calorie intake?