Looking for 5 more pounds of muscle.

[sooners04]

I am 26 years old 5-10 193 10-12%bf I just need to get my diet fine tuned for about 5 more lbs of good muscle.

Breakfast 1:30pm (I work 6pm to 6 am so this is breakfast)
1 cup oats
2 scoops whey with 1 cup skim milk
1 bannana

Work out 2:30-3:30
PWO
2scoops whey, 1/2 cup dex

PPWO 5:00
8oz chicken
1/2cup rice

7:30pm
2 servings almonds (I am at work and can't really cook food)

10:00pm
1scoop whey 1 tbps flax
8oz chicken 1 can green beans

1:00am
1 can of chicken or Tuna (The large cans)

3:00am
8oz chicken
2tbsp natty PB

6:00am
3 scoops whey
2tbsp flax
BEDTIME

[niXon)(]

Just up the caloires where ever you see needed bro. Around 4-500 a day i would say.

[SwoleCat]

I'd change the 2 servings of almonds to something else, as that's not really a "meal".

As well, the cans of chicken or tuna I'd add some fat to those meals.

~SC~

[decadbal]

5lbs of muscle isnt gonna come that easy..if its all muscle