I have been training with free weights for about a year now but have only started taking my diet a bit more seriously recently. I am looking for general size and strength gains and to keep fairly lean also. I weigh 12 stone and am 5"10.
My current diet:
0800 Get up and have bowl of fruit and fibre cereal and 30g whey, +(3 eggwhites and 1 yolk if I have time)
1030 Cup of green tea, item of fruit and pint of skimmed milk.
1300 1 whole tin of tuna with four slices of white bread.
1700 1 tin of sardines and item of fruit
1900 Have dinner with family, usually decent portion of meat or chicken, white fish once or twice a week
2030 Train at the gym (2 to 3 times a week). 30g of whey post workout
2300 Usually more cereal or possibly sandwiches with 30g of whey before bed.
Also, I have just completed my loading phase of my creatine so am currently on roughly 5g per day, I am still slightly unsure when the best time is to take this supplement I have read so many different theorys.
Also considering purchasing a tub of glutamine, don't want to spend too much on supplements though.
Any advice would be most appreciated.