Breakfast
6:30am
5 egg whites 2 yolks (scrambled)
2 Slices brown bread (toasted) w/ natural peanut butter
1 Banana
500mls full cream milk.

supplements: 2 fish oil tablets, multi vitamins.

mid-snack
9am
1 can of tuna 95 grams
handful of salad
2 slices of brown bread
15 almonds
500 mls orange juice

Shake
11am
Protein shake (500mls)
1 apple

Lunch
1pm
1 chicken breast
2 sweet potatoes (mashed)
1 cup broccoli
500mls Full cream milk

Shake
3pm
Protein shake
1 apple

Snack
5pm
Yogurt 125 grams
15 almonds

Dinner
7pm
1 scotch fillet
2-3 potatoes (mashed)
salad/veggies
500mls juice

Workout
8pm
Banana
supplements-jacked, protein bar.

Post W/O
9
Protein shake

Bed
9:30pm
1 slice brown bread (toasted)
honey
150 mls milk

Supplements- Tribules.


Ok so this is my first diet plan looking for some help/ comments.
Im 21 roughly 186cm tall and weigh only 65kgs, I am a hard gainer,
I work 7am till 530/6pm.
Im working around the hours i have hoping it will be enough any suggestions would be appreciated as i will be starting this as of monday the 14/3/11.

i will also be drinking roughly 2-4 litres of water throughout the day and i also sneak a few almounds before and after meals :P

Thankyou in advance.
Tas