my diet

[tim87]

hey everyone just posting up my diet for some feedback, let me know what should be changed, and im 21 years old, 6'0 tall 175 pounds and my goal is to gain lean muscle, thanks

Breakfast:
•Whey protein isolate (1-2 scoops) + 2-6 egg whites + 500ml water + 1 cup oatmeal (dry measure) + 1-2 tbsp natural peanut

Mid-morning:
•1can of tuna + salsa + hotsause
•2 slices of multi-grain bread or 2 whole wheat wraps
•1 apple or banana

Lunch:
•8 oz. chicken1 cup brown or wild rice (cooked measure)
•1-2 cups mixed vegetables

Afternoon:
•Allmax Quick Mass weight gainer shake (2-4 scoops in water)

Dinner:
•8 oz. chicken, turkey, tuna or lean red meat
•1 large baked potato or sweet potato or 1 ½ cups rice
•1-2 cups mixed vegetables

Post workout:
•Allmax Isoflex (or any isolate) whey protein 40G + 40G dextrose + 40G maltodextrin + 5g BCAA

Before Bed:
•1 cup cottage cheese + 1oz. almonds

And/or

•30-60g of sustained release protein (casein)
•1 tbsp flax seed oil

[D7M]

macros?

[tim87]

what are macros?

[tim87]

are macros the calories, protien, fat and carb content of the food?

[xo3et]

are macros the calories, protien, fat and carb content of the food?

yes mate