diet advice wanted
I have been goin gym for about 18 months now and dont think I eat correctly and would like some advice.
I am 173 cm 66- 70kg quite lean and about 42 inch chest 31 waist. gym 4 or 5 x of which 2 days is cardio. gym lasts about 1 hour 30 ish.
The following is roughly what I eat all the time.
9am wholemeal toast 2 slices with no sugar jam
11am weetabix x 2 with semi milk plus banana
1pm wholemeal sandwich with sliced chicken breast
3pm reflex whey shake after gym = 2 scoops x 19.5g protein
6pm large baked potato with tinned curry or chicken strips/ boiled potatos and green beans.
fruit either strawberries or bananna.
10pm 2 toast with no sugar jam
thats my lot other than the occasional treat.
Just lookin for advice on things to eat that wont make me fat but will still let me gain some muscle