I am a 22 years old student, I have worked out for one year and a half now. I am 6ft tall and currently 182 pounds (145 when I started).
I train 3x a week, with a FB bodyweight training method (developed by a guy named O.Lafay and Well known in France now).
I have determined I need 2400 at maintenance and am aiming for a 2800cals bulking Diet.
HEre's the plan right now:
Meal 1: 30g whey + 10g almonds + 2 fish caps
Meal 2: (Breakfast): 100g buckwheat flakes + 2 eggs + 2 kiwi fruits+ 2 fish caps + 15g casein
Meal 3: 40g almonds + 40g hazelnuts
Meal 4 (Lunch): 150g fish or steak or poultry + Veggies + 3tbsps olive oil + apple cider vinegar
Meal 5: 40g almonds + 40g hazelnuts
Meal 6: 150g fish or steak or poultry + Veggies + 3tbsps olive oil + apple cider vinegar+ 2 fish caps
Meal 7: 30g casein + 3caps ZMA
I train in the morning, right after Meal 1.
I would have a pwo and delay Meal 2 then, my PWO being 30g whey isolate + 10cl full milk + water + 5g creatine.
When I don't train I split my creatine intake on meal 2,4 and 6.
I also drink approximately 1,5l of tea (white/red/green) throughout the day)
Thank you for your time and advices,