Don't worry about it; these boards and the members are here to help! Better to ask about something and get it sorted than continue doing it and getting frustrated.
One thing you need in this diet is more protein! You should be getting about 1.5g protein per lb of body weight. 12.5st = 175lbs x 1.5 = 260g protein per day.
You need protein first thing in the morning as well. Maybe have a protein shake with your breakfast or have some boiled eggs/egg whites with some wholemeal bread/porridge oats and fruit - this gives you protein, fast acting carbs in the fruit and longer acting carbs in the wholemeal bread/oats.
There's a 5 hour gap between lunch and your evening meal. Try sticking in maybe some chicken pasta or a tin of tuna or another protein shake; ToxicToffee has suggested a recipe for a protein shake on one of the other boards.
Also, try having 50-60g of whey in each shake.
Don't neglect EFAs. Have some oily fish. You'll find chicken gets very boring very quickly and you'll be glad of the change.
You need to keep monitoring how much your eating. If you put on excess fat (and I stress excess, as some fat will be put on during a bulk), maybe cut down on the calories. If you're not making gains, then up the calories by about 200, monitor and adjust if necessary. It takes a while to get it right.
Have a read around at other people's diets and the other info on the boards for ideas and more info.
Hope this helps.
post edited by themacro - 2006/07/11 21:44:12