New Bulking diet for manual labouer-- Critique please

16
5ft 10
145 lbs
Bulking
Builder

7:20 20g whey
500ml 1% fat milk

7:30 100g oats
2 whole eggs
5 LEW
1 orange

10:00 75g chicken breast
½ can tuna
2 wholemeal pita breads
Lettuce, Tomato, Feta cheese
1 PB Flapjack

12:30 1 serving turkey lasagne
Serving of beans and carrots
1 banana

3:00 75g chicken breast
½ can tuna
2 wholemeal pita breads
Lettuce, Tomato, Feta cheese
1 PB Flapjack

5:30 PREWO
100g oats
3 LEW
20g whey

6:30 TRAIN

7:30 PWO
40g whey
80g oats
10g creatine

8:30 130g salmon fillet
Two baked potatoes
1 serving beans, carrots, sweet corn
2 egg yolks

10:00 250g quark
2 egg whites
20ml flax oil


Flapjack -- http://www.muscletalk.co.uk/m_1897535/mpage_1/key_/tm.htm#1897535
Lasagne-- 583 calories, 52g protein, 6.3g fat 73.6g carbohydrates,


Thanks

Looks ok.

Possibly a bit light on healthy fat intake, you only really have the flax and the salmon for omega 3 intake.

ORIGINAL: OoOGazOoO

Looks ok.

Possibly a bit light on healthy fat intake, you only really have the flax and the salmon for omega 3 intake.

My main sorces of fats are Peanut buuter, egg yolk , flax and salmon. 12:30 meal definately needs som fats, any sugestions thanks.

ORIGINAL: Sponge

ORIGINAL: mick_the_brick


What's the breakdown totals??

Ie. protein/carbs/fat..

Also need more fibrous veg IMO...

Not sure ill work it out later on.
Fiborous vedge, brocoli and spinach ok ?

Yep spot on mate

ORIGINAL: OoOGazOoO

ORIGINAL: Sponge

ORIGINAL: OoOGazOoO

Looks ok.

Possibly a bit light on healthy fat intake, you only really have the flax and the salmon for omega 3 intake.

My main sorces of fats are Peanut buuter, egg yolk , flax and salmon. 12:30 meal definately needs som fats, any sugestions thanks.

A few fish oil caps would be good.

So 12:30 2-3 fish oil caps? where do i get these from?
Thankyou

ORIGINAL: theiopener

handful of pecans, cashews, or even almonds me thinks

mmm definately, i love cashew nuts il snack on these between meals, and i can add almonds to my flapjacks, good idea mate

no its not a compliment

its a reference to a carbless meal

10:00 250g quark
2 egg whites
20ml flax oil

15g of lactose is not a carb rich meal

you are 10 stone

avoiding carbs before bed is not required if you need to grow

there is too much protein in some meals, you need to eat carbs to grow

suprising you are asking for help when you seem to know the answers then?

im not sure what you would like us to say

you just seem to have an answer for the points made

i would suggest having lots of carbs
enough protein to grow, not too uch which some meals would suggest
more red meat and oily fish

but your diet....your call