gaining lean mass diet help.

[supermanssidekick]

hey, i am 5'7 165. i am trying to gain just lean muscle mass could you please give me some advice on my diet? here is what i usually eat everyday:
6:00am cup of oatmeal, 2 scoops of whey, and 8 oz skim milk
8:00am 10 egg whites, cup of oatmeal, wheat bagel with peanut butter
10:00am cup of oatmeal, 2 scoops of whey, and 8oz skim milk
12:30pm cup of rice, cup of tuna, and wheat roll
3:00pm cup of oatmeal, 2 scoops of whey, and 8oz skim milk
6:00pm cup of oatmeal, 2 scoops of whey, and 8oz skim milk
8:00pm cup of rice and a cup of tuna

i am in the military and i am over seas right now so i try to make due with what i got. also i do 30min of cardio 5 days a week and 20-30min of abs 5 days a week and lift weights 6 days a week. thanks

[hawktribal]

holy powder and water diet. you need more food bro, you can't grow off shakes. i realize you're in the military so i'm asuming it's hard to get everything, but you gotta get more food. here's a sample gain lean mass diet. alter it to fit your needs and post a diet when you're done. good luck

http://forums.anabolicreview.com/showthread.php?t=39010

[supermanssidekick]

600am 2 scoops of whey, cup of oatmeal, and 8ozskim milk
800am 10 egg whites, bagel with peanut butter, and cup of oatmeal
1000am bagel and can of tuna
1200pm cup of tuna, cup of rice, and wheat roll
300pm 2 scoops of whey, cup of oatmeal, and 8ozskim milk
600pm cup of tuna and cup of rice
800pm2 scoops of whey with 8ozskim milk


approx. 3371 cal, 44g of fat, 373 carbs, 376 protein.


is that any better? like i said im overseas so i am kinda on the go alot thats why i have alot of shakes in it.

[zodiac666]

diet looks pretty good to me although i would eat some veggies throughout the day. also a lot of the chow halls have lunch meat on the bar which you can throw in a to-go container and use for your next couple meals.

i like using some whey along with another source for my first meal of the day so i can get some protein in me immediantly, and i also like using it PWO because that is a time when you want a fast absorbing protein. other than that i try to stay away from whey but obviously if that is the only protein source available you should use it. another thing you could do is buy some of the MRP's (meal replacement powder) at the PX, they usually have a variety of protein sources. whenever i had to leave the wire for overnight missions i would live off of Met-rx MRP's and MRE's and i actually got up to 240lbs, my all time heaviest, while on a deployment.

[supermanssidekick]

i usually eat broccoli or califlower or green beans whenever they have it. yeah i get the tuna from the sandwhich i guess i could just get it in a to go box too and eat it later. thanks man.