im sure freak will be along tohelp me out here...but there are a few things that should be changed. make sure you are getting a surplus of calories or else you will never grow.
substitute 40g of whey in meal one with 6 egg whites and 2 eggs. or something of that combination. eggs have plenty of aminos and are great for the morning.
possibly adjust your meal times, the morning and afternoon is spaced out, but the evening looks crammed. maybe eat your last meal at 11 and use
casein protein instead of whey. the benefits of casein can not be explained enough. it digests over a much longer period of time than whey. and you are eating plenty of meals, so consume the brown rice you would eat at 10 over other meals rather than eating it before bed. Because casein needs to be taken then. or at the least, dont eat as much.
pre workout, id refrain from eating chicken. yes it has alot of protein, but a shake would be much easier to digest. get in 20-25 g whey before you lift.
