first of all here are my stats
age 46
weight 185lbs
BF14%
trying to gain some mass
my diet consists of
7 am
low fat cottage cheese on 2 slices wholemeal bread
50g oats and a 40g protein shake (whey) mixed together

10.30 am
100g chicken
100g sweet potatoes or yams (just changed these from ordinary potatoes)
some pieces of fruit grapefruit,pears,peaches

1pm
same as above

3pm
200g tuna with teaspoon flaxseed oil
4pm
50g oats 40g protein shake mixed together
low fat yogurt


train at 5pm

40g protein/80g WMS shake straight after training

7pm
300g sweet potatoes and cod or chicken
low fat yogurt

9pm
200g tuna with teaspoon flaxseed oil

try and have 40g protein drink during the night
should change this really to casein i think


thats it roughly
total calories 3800, protein 350 (40%) carbs 400g (53%)
any thoughts don`t think i`m getting enough essential fatty acids
also is it important to eat the same meals on non training days as i train one miss one doing my whole body twice over 8 days