MY NEW DIET PLEASE FEEL FREE TO GIVE FEEDBACK...THANKS

[strivetoachieve]

TOTAL CAL 1710
CARB 150
PROTEIN 185
FAT 33
WEIGHT 105
HEIGHT 5 FEET 21/2
BODY FAT 12% 32-25-32
GOAL: MORE MUSCLE

BREAKFAST: 40g slow cooking oats, 1/2 apple, 1tsp flaxmeal, 1/2 cup skim milk, 5 eggwhites with veggies
C45 P28 F4- CAL330

after workout: whey with 1 cup non fat yogurt, 2 tsp flaxmeal, 1/2 banana, glutamine
C20 P28 F1 CAL 220

after 2 hrs
(pancake)made from 1/4 cup chickpea flour, 2 eggwhites, 1/2 can low sodium water packed tuna, veggies(mushroom, onion, bell-pepper, garlic ginger), 1 slice soya cheese, 1/2 oz avocado
C32 P33 F7 CAL 340

after 3 hrs
pancake made from 1/4 cup barley flour, 1tsp all-natural baking powder,whey, 2 eggwhits, 2tsp all-natural peanut butter, with no-sugar syrup
C30 P33 F6 CAL 270

after 3 hrs
1 cup non fat cottage cheese with nuts, sunflower seeds, 1Tbsp wheatgerm (high in zinc, vitamine E), 1 scoop whey
C12 P34 F6 CAL 250

after 3 hrs
1cup unsweetened soya milk (only C4 per cup), 3 oz chicken breast, greens, 1tsp flaxseed oil
C10 P33 F12- CAL 300

LOVE FEEDBACK AND WAYS TO MAKE THE DIET EASIER COOKING WISE.
CHEERS

[Destinado]

<blockquote><font class="small">posted by strivetoachieve:</font><hr /> TOTAL CAL 1710
HEIGHT 5 FEET 21/2
BODY FAT 12% 32-25-32
GOAL: MORE MUSCLE
LOVE FEEDBACK AND WAYS TO MAKE THE DIET EASIER COOKING WISE.
CHEERS <hr /></blockquote>

Jeeze girl ---- EAT MORE...

I'm 5' 4"
112lbs
BF - 14.5%

I eat at least 1600 - 2000 cals per day and my gains are minimal..

You HAVE to eat MORE, to gain muscle /forum/images/icons/shocked.gif

[Adam Knowlden]

You want a fast buring carb post workout.

For example whey, water, and dextrose mixed together.

If your goal is to gain muscle you need to put your body back into a anabolic state as soon as possible after a workout!

Also if you're trying to gain muscle you need more carbs!
Carbs provide energy and fuel for muscles!

Eat more wheat pasta, brown rice, and yams!

also try to get more solid forms of protein, like chicken, steak, beef and tuna.

Whey is great but don't use it exclusively as your main source of protein. You need a variety of protein sources for maximum gains!
On your day off, make a roast, or bake some chicken breasts. Make enough to last all week. Its the easiest way to make a meal for on the go!

[vr training]

Sound good