Add suggestions for this diet

[big_ron]

1st meal 730am
1/2 cup of oats and protein shake or 6eggs 4 white 2 whole, 3 pieces of multi-grain toast
2nd meal 10am
2 cans of breast chicken or tuna + banana or peanut butter sandwich
3rd meal 11:30am
bowl of rice and chicken with maybe some green beans or broccoli
4th meal -2:30-3pm
1 chicken sandwich
5th meal 5:15
protein shake and NO explode +banana
530 TRAIN
6th meal 7pm
protein shake with milk
7th meal 730pm
steak or chicken breast with rice or pasta or sweet potato w/veg
8th meal before bed 930
low fat yogurt

[boxa06]

1st meal 730am
1/2 cup of oats and protein shake or 6eggs 4 white 2 whole, 3 pieces of multi-grain toast Go with eggs and oats for this meal
2nd meal 10am
2 cans of breast chicken or tuna + banana or peanut butter sandwich Chicken or tuna is good but have it with a whole grain source of carb instead of the banana. Maybe have it in 1 or 2 sandwhiches
3rd meal 11:30am
bowl of rice and chicken with maybe some green beans or broccoli This is good make sure it's wholemeal (brown) rice
4th meal -2:30-3pm
1 chicken sandwichShould have a larger meal here and drop the shake pre workout in meal 5. Go for something similar to meal 3
5th meal 5:15
protein shake and NO explode +banana
530 TRAIN
6th meal 7pm
protein shake with milk drop the milk and add maltidextrin or sucrose to shake for insulin spike
7th meal 730pm
steak or chicken breast with rice or pasta or sweet potato w/veg
8th meal before bed 930
low fat yogurt get a casien bedtime shake

Suggestions are in bold.. You should calculate your bmr and tdee. Then go through your diet and workout your macros. That'll give you a more acurate diet for your goals weather is bulking or cutting.

[big_ron]

okay thanks man for such a quick reply, do you have a link to a good calculator to work out macro's, im trying to lean bulk,
im not sure about the sandwiches for my second meal, i usually feel to bloated if i do any other suggestions on that?
i will deff change my pre-workout meal, i havnt herd much about maltidextrin so will research.
so the casien shake aswell as the yougurt?

[boxa06]

No probs man I'll pm you the site I use to work out my macros..

Instead of sanwhiches get some wholegrain crisp breads to snack on with the tuna or chicken. Thats what I have as a snack and doest bloat as much as bread.

Yea drop the yougurt and if you want to up the calories before bed get some natural peanut butter or almonds to have with the shake. That plus the casien will give you a long lasting source of amino's and energy while you sleep.

[big_ron]

thanks alot man, i appreciate your advice!

[boxa06]

No worries good luck with your goals man