Hi,

So im 5'7, 10 stone/140 lbs, 3 day plan (will post later).

Im bulking up and here is my diet. I currently train in the evenings (6pm), but will later switch that to 8am.

Im not used to eating large portions, I have gone with what I am able to do.

What I really am looking for you guys, is to make sure it covers all bases, EFAs, etc.

Let me know what you think please :)

Oh yeah, Im not too bothered if its the same day in day out. For some of the meals, im sure later I will mix it up. Its just to get me going for now :)

I may want to do something with Nuts. But where do I put them in (drink them?)

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7am

All Days: 4 scrambled egg whites on 2 slices of wholemeal toast. 250ml pineapple juice.

10am

All Days:

100g low-fat yogurt with pineapple/strawberries, half a banana. 2 slices of wholemeal toast with honey. 1 protein bar.

1pm

All Days:
Either : 1 large jacket potato, beans and grated cheese.
Or: 1 large chicken breast, 200ml vegetable soup.
Or: 1 large chicken, 50g of Pasta.

4pm

All Days: Smoothie: 25g whey protein, 300ml skimmed milk, 100g strawberries, half banana and 1tsp flaxseed oil. 2 Oat Cakes.

6pm TRAIN

7pm

All Days: 250g white fish / 150g lean steak / 100g lean mince beef, 1-2 boiled new potatoes, 30g basmati rice, 20g kidney beans.

10pm

All Days: 100g Quark, 25g low-fat yogurt and pineapple all mixed in.

10.30pm

All Days: 1 scoop whey protein, 150ml skimmed milk and nesquik.

7am i'd include at least a couple of the egg yolks

1pm

All Days:
Either : 1 large jacket potato, beans and grated cheese.
Or: 1 large chicken breast, 200ml vegetable soup.
Or: 1 large chicken, 50g of Pasta.

beans and cheese dont really provide that much protein
vegetable soup has few carbs
the chicken and pasta is the best option out of the 3 becuase it provides solid protein and carbs

try to go for wholewheat pasta.. to give you complex carbs as opposed to simple

do you have a protein shake after you train or just a meal straight away ?

in your 7pm meal a bit more rice or spuds would be good

maybe swap your 10 and 10:30 meals around but wont make much difference

add more flax seed oil throughout the day or eat some oily fish like mackerel or sardines

Thanks for the reply loz_86.

I guess I could add a 1tsp to my 10.30pm meal and make it more of a smoothie :)

I'll get one of those instant protein shakes for my Post Workout, Im sure it wont hurt.

Can anyone recommend me some variations for the 1pm meal? I actually got those examples from a few other diets here :)

I'll make another post on the revision of the diet, after some more input.

Thanks