im 6ft 4 12 st 5 ish lean bulkin atm, cardio 1-2 a week. here is my proposed diet (adapted from many sources). is clean and have added efas 2. I train in the morning

7.00 am - 40 g whey, 1 x multivitamin

7.30 am - 150 g oats, 2 x toast with flora omega 3 plus spread
125 ml tropical juice with added multivitamins :)

9.00 am TRAIN

10.00-10.15 am - 30 g whey, 50 g glucose, 1 g vit c (pro recover my own style :)

11.00 -11.15 ish - 200g lean meat, 100g wholemeal pasta, rice, or 4 pieces bread, piece of fruit

14.00 - natural yoghurt, piece of fruit

17.00 am - 100g lean meat/fish, 2 slices wholemeal bread, salad

19.00 am - 100g lean meat/ fish, 2 eggs, lots of veg

21.00 - 300g cottage cheese, linseeds or flax oil

may need reworking, things moving etc, any suggestionms?

unless you're having 1 litre of yogurt at 14:00 theres not enough protein in the meal, no complex carbs either

i'd put your 100g lean meat upto 125g personally, to make sure your getting 30g protein

other than that looks ok

have limited funds what with being a student lol, how about if i change it around a bit

7.00 am - 40 g whey, 1 x multivitamin

7.30 am - 150 g oats, 2 x toast ( flora omega 3 plus spread used on bread)
125 ml tropical juice with added multivitamins :)

9.00 am TRAIN

10.00-10.15 am - 40 g whey, 50 g glucose, 1 g vit c (pro recover my own style :)

11.00 -11.15 ish - 150g lean meat, 100g wholemeal pasta, rice, or 4 pieces bread, piece of fruit

14.00 - 150g lean meat/fish, 2 slices wholemeal bread, salad

17.00 -100g lean meat/ fish, 2 eggs, small amount pasta, bread, lots of veg

19.00 - 500 ml yoghurt, piece of fruit

21.00 - 300g cottage cheese, linseeds

that should be fine

try it out for a few weeks, monitor and adjust accordingly :)

Argee with Loz 19.00 needs some Complex carb and slow release protein imo.

Also i would be concorned that at 7.00 that Protein is absorbed quickly thus when u train at 9.00am that its all used up? I would have some lean bacon at 7.30 or some mince or chicken.

Just my 2cents

My Journal

thats true actually maybe 15g protein from whey and a couple of eggs or some meat

have re jigged it again after comments lmao

7.00 am - 40 g whey, 1 x multivitamin, 125 ml tropical juice with added multivits :)

7.30 am - 150 g oats, 2 x toast ( flora omega 3 plus spread used on bread), 2 whole eggs

9.00 am TRAIN

10.00-10.15 am - 30 g whey, 50 g glucose, 1 g vit c (pro recover my own style :)

11.00 -11.15 ish - 150g lean meat, 100g wholemeal pasta, rice, or 4 pieces bread, piece of fruit

14.00 - 150g lean meat/fish, 2 slices wholemeal bread, salad, piece fruit

17.30 -150g lean meat/ fish, , pasta, rice or bread lots of veg

19.00 - 500 ml low fat natural yoghurt ( possibly 50 g oats?)

21.00 - 300g cottage cheese, linseeds

looks pretty good mate, add more veg and make sure u get enough omega 3's as well.

where it says veg - i easily get 5 a day and try to include veg in pwo meal when possible, i have a problem eating fish as can't digest choline propely - long story but side effects not worth eating it - only eat it max 4 times a week - pilchards, sardines and fresh salmon. the reason for the linseed and omega 3 plus spread is to help with this issue :)