my diet..

[Pectorial]

145lbs
age 26
training now for over 1 year
body fat about 12% id say

breakfast

cup of oats with semi skimmed milk
banana
half tub of cottage cheese
pro biotic yoghurt
flax seed oil
taurine

snack
tin of tuna
table spoon of peanut butter

lunch
tuna pasta salad
oatmeal bars x 2
half tub of cottage cheese

pre workout
banana
sweet potatoes

post workout
whey protein shake
flax seed oil
amino acids
pine apple extract
creatine

dinner
chicken/steak with vegetables
amino acids

snack

egg mayonaise/scrambled egg on wholemeal bread
handful of nuts
egg / milk protein shake.

been swapping and changing me diet recently but av settled with this one for the time being.

want to know if the supplements im taking are even beneficial to my diet

i want to bulk up.

[sizerp]

breakfast

cup of oats with semi skimmed milk
banana
half tub of cottage cheese
pro biotic yoghurt
flax seed oil
taurine
Looks good, except I'd remove the flax seed and + 1 scoop whey. Also, eggs/egg whites are always great because of their bio-availability.

snack
tin of tuna
table spoon of peanut butter
Go ahead and add in a carb source here, 1C oats, or 1 medium sweet potato, 1-1.5C brown rice, etc. Also, if you have Mayo with your tuna, that'll be your fat source, and you can take out the PB.

lunch
tuna pasta salad
oatmeal bars x 2
half tub of cottage cheese
1C tuna is probably all you need as far as protein goes, so go ahead and skip the cottage cheese. I'm not sure what an oatmeal bar is, so why not just eat the real thing, 1C oats, or 2 red potatoes, 1 medium sweet potato, 1-1.5C brown rice, etc. Also, go ahead and add some greens + olive/fish/flax oil (EFA) here if possible.

pre workout
banana
sweet potatoes
You need a pro source here, 6-8oz chicken breast, lean beef, turkey, eggs/egg whites, etc. 1tbs Natural peanut butter. Take out banana.

post workout
whey protein shake
flax seed oil
amino acids
pine apple extract
creatine
I would take out the EFAs in the shake, and add them in the next meal 1.5 hours later. Also you need a carb source here, like 1C oats + 1.5 scoops Whey. Mix your whey with some juice or fruit of some sort to replenish your glycogen stores quickly.

dinner
chicken/steak with vegetables
amino acids
Need some carbs - 1 Medium sweet potato, 2 Medium red potatoes, 1-1.5C brown rice, 1C oats, etc. Also, spinach salad + Olive oil.

snack

egg mayonaise/scrambled egg on wholemeal bread
handful of nuts
egg / milk protein shake.
Take out mayo since you'll have fat from nuts, and how many eggs? I'd go for 2 whole eggs, and 4-6 egg whites. Skip shake, possible add 1/2 scoop cottage cheese.

been swapping and changing me diet recently but av settled with this one for the time being.

want to know if the supplements im taking are even beneficial to my diet

i want to bulk up.

Bold.