this is my diet any suggestions??????

[hpntyz]

meal 1: 8.30am- 2pieces toast, 2 egg whites, 200g fruit yoghurt = 30g protein

meal 2: 11.00am- can of tuna= 23g protein

meal 3: 2pm- chicken roll= ?? protein

meal 4: 5.30 pm protein shake= 40g protein.

gym time.......

meal 5: 7.30 pm protein shake= 40g protein

meal 6: 9.00 pm steak or pasta or rice etc= ?? protein.

with fruit,vegies and water throughout the day!!

im 180 cm and 80 kilos looking to put on another 5kgs,

any suggestions???

[Tealc]

what are your stats? weight/height/age/bf

[Green]

Hpntyz, Just by looking at what you posted i can see that your intake is not enough.

At 190lbs (approx 85kgs) your protein intake needs to be daily 335grams. Personally i would suggest that you get most of this from naturally fresh meats like chick breasts, beef, tuna rather than protein shakes (protein shakes should be an add on not a replacement for good'old food!).

Carbs should be circa 525grams daily. Again it's hard to say as you have no daily gramage put down but from what you posted it doesn't look enough to me. Best foods here are pasta, rice, oatmeal. For pasta and rice I suggest the brown variety.

Maybe throw in a couple more eggs too for fat and a little more protein depending on your body fat % to begin with.

Green

[ontheup]

bro check out my diet "critique my diet " post in this forum to give u an idea im about your weight ....liste to green he knows his stuff just helped me out a shitload

[hpntyz]

ive been on my new diet for a couple of weeks now, same as above but ive added peanut butter, almonds,walnuts,cottage cheese, wholemeal bread to the diet spread out throughout the day and also eating more chicken, rice, steak and pasta and im having 2 protein shakes a day 1 after gym and 1 before bed,
ive put on 2 kilos so far and its going great, im not currently on a cycle....