Okay so I'm about 120lbs on a heavy day and pretty lean, I've purchased my power rack and want to start training, I need help on Nutrition
Breakfast 6:15AM, I was thinking of making an omelette with maybe some turkey bacon (cooking it with oil to get fats) or maybe oats which I'm not too keen on but willing to take the sacrifice, I feel that Oats may be better due to the fact that they're a good source of Carbohydrates and they may be essential for the morning, I may have oats and 1/4 of the Gallon of Milk.
Morning break 9:30AM, Brown Rice 85g and 85g Chicken breast, Carbs:18g Protein:19.5g Calories: 216
Lunch 12:30PM 100g Chicken breast, 100g Brown Rice, and 70g Broccoli Protein 23g Carbohydrates: 21g Fibre: 3g + 1/4 Gallon of milk Calories: 265 W/ Milk: 1037 Cals
After Lunch Snack 3:00PM Tuna Sandwich 5.8g non saturated fat, 22g Protein, 31g Carbohydrates Calories:296
5:30PM Workout (Need to plan this some more)
7:00PM Tea, Chicken Breast 100g Brown Rice 100g and 70g Broccoli (Same as Lunch) + 1/2 Gallon of Milk - I was told to not bother with Carbohydrates at this time as it may hurt your sleep but I was also told they help deliver proteins to the muscles and also sleep from 10:00PM until 6:00AM.
Please critique, Tell me if I have something wrong, I know it seems bland but it was a plan on short notice and as I'm doing it I'd probably spice it up with recipes - Thanks in Advance
EDIT: I'm not sure weather to take 1/4 of the Milk at Tea then take another 1/4 before bed as some of the milk is casein and will slowly do its work through my sleep