Quote Originally Posted by x_SANDMAN_x View Post
i just have a hard copy of it... I dont know where the file is as i havent been on it for a while. But basicaly its the same as the one ive posted above but just more of the same food...and instead of only the first 3 meals containing carbs. It was 5 meals.
Add one more meal, so a total of 7.
Bring up the macro nutrients to where I advised you before.
Eat two proteins type per day maximum, like eggs/chicken breast, eggs/fish (mostly wild salmon)... remember the enzymes.
Add to what I already advised you 60 g of casein and 5 almonds (15 g) before bed every day.
Eat yoghurt at breakfast but do not waste your time with milk, you are not an unweaned anymore.
Prefer as carbs, spent, einkorn, oats, barley (mondato), brown rice, basmati rice, millet (a couple of times per week at lunch) and other whole grains.
Try to avoid completely hi gi carbs, take it only after your workout in case you already know it works for you but just eat fruits, like bananas, melons...
Your after workout meal must be a solid one and if you can avoid shakes.
Squat as hard as you can (avoiding to injure yourself of course) to skyrocket your BMR.

Again, follow these advices and I see no reason for you not to grow.
Insulin is the key, keep it stable and with the right percentage of macro nutrients and a proper training regime, you will grow without adding the unwanted fat.