[dukebalerr23]

Just wondering if i need any help with my diet..im looking to bulk..im still in highschool so its hard to maintain a diet

7:00(breakfast) 2-3 eggwhites, cup of oatmeal
9:00- peanut putter and jelly on whole wheat
10:30(lunch)- Turkey on whole wheat + a salad
12:00-tuna sandwich on whole wheat
2:00-Pre workout shake(half post amount)+couple slices of wholeweat/brownrice
2:30-3:45- LIFT
3:45-4:15- RUN
4:15-Post workout shake..????
6:00- Chicken or Steak
8:00-Tuna or PBJ
10:00- Fish Oil and Flax Seed+Yogurt

[king james]

If thats what you can manage to eat everyday then its fine. You know that a chicken sandwhich is better choice then a pb sandwhich but its better then nothing so just try to do the best you can!

If you could add a couple more egg whites in the am would help, even hard boiled and eaten threw out the day would help.

Post Workout I would just grab a Gainer shake. They work Dont need to buy 3 types of protein waste of money. Keep things Simple and easy.

Other then that it looks fine. if you stop gaining then add a little bit of food hereand there.

[Kaboom]

def need lots more protein first thing in the morning.Your body has been fasting while you sleep its ready to absorb whatever you put in take advantage of that by getting in around 40-50 grams of protein first thing.
IMO too much freakin bread bro!
substitute with brown rice,sweet potatoes and such

[justlift32]

The guys covered most of what I wanted to say, but I have a few more suggestions...

I would add a carb, such as brown rice or sweetpotato to the 6 oclock meal.

Your postworkout shake should contain 45-100g of fast digesting carbs in addion to protein. You have question marks next to it, so i'm not sure what that means. For example, I have 2 scoops Whey and white rice.

To help your body through the night, you should have a slow-digesting protein before bed. This type is called caseinate protein and you can find it in milk, cottage cheese, or they sell real casein powder like whey powder. If you don't want to buy the powder, buy some cottage cheese. I also would recommend consuming a healthy fat such as extra virgin olive oil or peanut butter before bedtime to further slow the digestions of the protein.

These are just some tips, but it would be helpful to know how much you weigh, height, current bodyfat, what your weight goal is. That way we can help you out with HOW MUCH you should actually be eating.

[dukebalerr23]

I currently weigh around 165 and im 5'9 i want to try and get around 180 if possible..im going to add some more protein in the morning and start eating more rice..but im wondering what foods i sould be eating after my post workout shake?

[justlift32]

you should be eating simple carbs, in other words fast digesting carbs and some sort of whey protein.

[dukebalerr23]

can u give some examples of simple carbs?

[allstar]

dextrose,maltodextrin, fruit are a simple sugar which would be a simple carb,fruits are low in simple sugars so they dont promote weight gain, like other simple sugars.

[dukebalerr23]

thank you

[Kaboom]

I believe he said after his post workout shake that should be in your shake.In my opinion the next meal an hour or so after the shake should be similar to a footlong grilled chicken on wheat from subway.Its almost the perfect post workout meal.(after the shake)