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here's my journal, i'm on rippetoe's program and planning to hit the gym again soon.

http://www.bodybuilding.net/personal...rnal-5678.html

BREAKFAST
5 egg whites + 1 whole egg
1/2 cup oats with 1/2 cup milk
2 tbsp olive oil
2 scoops of protein shake

Pre-workout
2 bananas with 1/2 cup yoghurt
2 scoops of protein shake
3g creatine

PWO
2 scoops of protein shake
50 g dextrose
3 g creatine

Meal 1
2 chicken breasts
1 cup cottage cheese

Before Bed
1 cup milk
1 tbsp olive oil
2 tbsp peanut butter

what do you guys think?

I am no expert on diets per say, and i am sure there are a few people on here that can give you more details, but i think you should be eating more food than that. it seems liek you only have a legit 2 meals per day. you def should be up to at least 4

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That looks a diet for someone who wants to lose weight. Not gain weight. Honestly, at a quick glance that must only be 1500 calories. Two many shakes, eat more food. Add another meal as well.

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i know this is a stupid question but is it better to have 2 grilled chicken breasts or 1 whole chicken (boiled). it tastes better to me. i would just like to know which has more protein in it.

ok here are some of the changes i've tried making:

Breakfast
5 egg whites + 1 whole egg
1/2 cup oats + 1/2 cup milk
2 tbsp olive oil
2 scoops of protein shake

Meal 1
2 cans of Tuna
Veggies

Pre-workout
2 bananas with 1/2 cup yoghurt
2 scoops of protein shake
3g creatine

PWO
2 scoops of protein shake
50 g dextrose
3 g creatine

Snack
2 slices of bread with cheese
Orange juice

Meal 2
2 chicken breasts
1 cup cottage cheese

Before Bed
1 cup milk
1 tbsp olive oil
2 tbsp peanut butter

any better? plus, i'll check out my supermarket here, never tasted tuna in my life, anyone has a better suggestion?

At a glance I would say you need more carbs. The olive oil should take care of your fat. Protein might be a bit on the low side also.

Could you post your stats again please?

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That's still really not that much food, to be honest. A lot of it is pretty low-calorie - I agree with Dr X that that really still looks like you're trying to lose weight. Eat more lean meats - steak, chicken. Eat more nuts, more peanut butter (to an extent), cheese isn't the worst thing. I never really was as scientific about bulking as I should have been, but I gained a lot of weight (pretty much all of it in muscle) by eating tons of meatball subs, peanut butter, I drank a gallon of milk a day, all of it*. The lesson there is that my food wasn't always the most nutritious, but it worked better than, say, cottage cheese because that's so low-calorie. I like cottage cheese as a food for maintaining strength while you're in a cutting phase, not so much for bulking.

*I am by no means advising you to be like me... this is mildly troubling, looking back on it

weight: 80 kgs
height: 176
programme: Rippetoe's 3x5
supplements: on 100% whey protein, creatine monohydrate, multi-vitamin

Breakfast
5 egg whites + 1 whole egg
1/2 cup oats + 1/2 cup milk with sugar-free syrup
2 tbsp olive oil
1 protein shake
1 piece of fruit

Meal 1
2 slices of bread with cheese
1 cup of pasta
Orange juice

Pre-workout
2 bananas with 1/2 cup yoghurt
1 protein shake
3g creatine

PWO
1 protein shake with 1 cup of milk
50 g dextrose
3 g creatine

Meal 1
2 cans of Tuna with mashed potatoes
Veggies

Meal 2
2 chicken breasts
Veggies

Before Bed
1 cup milk
1 tbsp olive oil
2 tbsp peanut butter

Veggies = 2 cucumbers

this is just a rough draft. what other changes should i make?

i just gave this a check on fitday.com

protein - 406 (45%)
carbs - 254 (26%)
fat - 115 (29%)

total calorie - 3682

Your target macros seem pretty close here, I think - didn't do out the math but it looks fine. The one thing I'd warn against is the mashed potatoes. I love mashed potatoes more than anyone ever should, but they really are just useless carbs in the form of starch. You could substitute in some more pasta* or some form of whole-grain bread for more carb support in that slot.

Or, if you want (and this might work better), you could take that out altogether and put some carb powder in with your preworkout shake. I personally put in about 25g maltodextrin in my shake; that or dextrose should help you during your sets, although you'll want to watch out that you don't crash.

*when you say pasta, what kind do you mean?