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[JimmyX]

Ok so i am attempting to gain muscle in the hopes of being a fitness model and have begun a workout program reccomended to me in another post i made. So i just wanted to check if my new diet suits my needs or if any altercations are needed.
Here are three seperate typical days depending on situation.

MONDAY
7:15 - banana or fruit
7:30 - 2 pieces of toast (wholemeal bread) and a protein shake.
10:30- piece of fruit, small salad 2 slices of ham or turkey
12-12:30 - an orange, medium salad and 2-3 slices of ham or turkey.
WORKOUT
immediate protein shake
4:00 - bolognese using wholewheat spaghetti, lean mince, peppers, spinach and a sauce made from just a quater of a tin of chopped tomatoes and some puree and herbs added.
6:30 - veggies and some hame or turkey
bedtime - some fruit (usually frozen berries) and a protein shake.

WEDNESDAY
7:15 - banana or fruit
7:30 - 2 pieces of toast (wholemeal bread) and a protein shake.
10:30- piece of fruit, small salad 2 slices of ham or turkey
12-12:30 - an orange, medium salad and 2-3 slices of ham or turkey.
4:00 - Grilled chicken with grilled vegetables and corn on the cob (no butter)
6:30 - veggies and some ham or turkey
bedtime - some fruit (usually frozen berries) and a protein shake.

THURSDAY
7:15 - banana or fruit
7:30 - 2 pieces of toast (wholemeal bread) and a protein shake.
10:30- piece of fruit, small salad 2 slices of ham or turkey
12-12:30 - an orange, medium salad and 2-3 slices of ham or turkey.
WORKOUT
immediate protein shake
4:00 - Grilled chicken with brown basmati rice and some veggies
6:30 - veggies and some hame or turkey
bedtime - some fruit (usually frozen berries) and a protein shake.

[swanso5]

posts are in order of your post:

- solid protein for breaky would be a better option and oatmeal/muslei a better choice then toast
- fruit in the evening is a big no no..fruit is energy which you donlt need to go to sleep so will probably store as fat...salad, veg and solid protein before bed
- i think you need more cal's too

total cal's required - start at 14 cal's x your bodyweight in pds so if you weight 100pds, you'll start at 1400 cal's a day

protein cal's required - 1g per pd of bodyweight

carb cal's required - 2.5g per pd of bodyweight

fat cal's required - .5g per pd of bodyweight

work the proetin, carb and fat cal number fom above than match up with total cal equation above and start right in the middle of those 2 figures