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ORIGINAL: cLaTTeReD

tell your "friend" not to be a pecker and do some test

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ORIGINAL: andre666
Hi! I weight 70kg and i'm 178 cm tall (thats about 11 st and 5'10"). I've always had trouble gaining weight and muscle mass. I eat a lot but i also walk loads! I'd say i walk for 1h30 everyday on average. Here's a typical day's diet:

8h- 1 litre bottle of choclate milk or a couple of bowls of cereal Not much protein in cereal.
11h- tuna sandwich and a cereal bar Not much protein here.
14h chicken and bacon baguette Not much protein here.
18h 2 burgers w chips and salad
21h chicken/fish w salad or rice. What sort of fish?
23h another bowl of cereal Not much protein here.

I'll sneak in a couple of protein shakes a day when i can afford them. These are added to the diet without replacing any of the items on the list.

Can you find anything wrong with the diet? Yes. My body fat is around 12%. With this diet i dont gain or lose weight! Any tips or comments? Eat 20% more calories. You may need more omega-3 EFAs, depending on what sort of fish you're eating.
Thanks!