My First Diet (rough layout)
 

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
:WEIGHT~13:

your first
 

don't forget carnitine and cla twice a day

Hard gainer? Clearly.
My suggestions are gonna be more based on my style of eating which is paleolithic so I dont consume much processed foods and no dairy whatsoever. Its just much cleaner and more quality gains. But if you really wanna pick up weigh then dont be afraid to eat...whatever it is... if you see food just pick it up and put it in your mouth.

I would suggest different carb sources. For breakfast a full cup of oatmeal/cream of wheat with that banana. Add cinnamon too. Like I said, I wouldnt have the milk.

How big is that chicken breast? I would bump it to 2. You should add in carbs to the shake post workout while making that last meal just straight protein and green vegetables.

There's a few supplements you might consider taking. I had good success with Animal M-Stak: 5,7-methylisoflavones help hard gainers use more nutrients but it makes you wanna punch a baby in aggravation. Vanadyl Sulfate helps route carbohydrate nutrient to the right place and control blood sugar.

looks like a good plan man

Looks like a great plan for putting on lean muscle. As long a your putting the time in at the gym you should see some muscle gains.