Balanced diet for putting on muscle?

[ph0bia.]

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

Meal 1
1 can of Tuna
Veggies

Meal 2
2 slices of bread with cheese
1 cup of pasta
1 piece of fruit


Pre-workout
50g of Dextrose
1 protein shake - 1 scoop
3g creatine

PWO
1 protein shake (2 scoops) with 1/2 cup of milk
50 g dextrose
3 g creatine

Meal 3 - Before Bed
2 chicken breasts
Veggies

Calories 3,200
Carbohydrates 322
Protein 320
Fat 70

45/45/10

I weigh 187 lbs.

[TALO]

That would also depend on your training

[Markoni321]

eat whole eggs , lose olive oil in morning

meal 2 , I'm for nutrient timing , so I'm for taking carbs in morning , PWO and meal after PWO

also why to take dextrose pre workout , you need dextrose pre workout or during workout only if your training lasts 1 hour or longer , better take this 50g from pre workout , add it in PWM

before bed I would eat cottage cheese , because it has casein in , its a slow protein

[Ross86]

It would be nice to have some carbs at your last meal. Olive oil in the morning is fine.

I wouldn't worry about whether or not you have casein before bed. I haven't ever noticed a difference and I don't know anyone that has. I could argue for it just as easily as I could against it.

I would cut the 50g of dextrose PrWO down to about a tablespoon. Just make sure you've eaten recently enough before your workout to not run out of gas during the workout.

[TheCrow]

Hi.

Your diet looks pretty good to me.

[Peter Lewis]

Quantity and input your diet depends on weight, intensity of training and of what you want to do with their body, whether you are a Fitness or professional. I would agreed that everybody has to adhere to the above mentioned diet, my advice is to first leave the nutritionist, and seek advice.