cheers pity, erm no not really i found it a little struggle to eat that much solid food but i managed it and it stayed down the only thing i did notice was that about half an hour before i was due to eat again i was feeling hungry already but i havent put any more food in. as i said i worked out with those formulas on a stickie that i need 3000 calories in a day to add 1 pound a week so i thought that i should stick to that. one thing i did notice waking up this morning my belly felt flatter than it normally does which maybe was just something else but possibly was to do with the fact that most of my calorie intake was proper food not shakes.

diet today just for you guys to reivew (i wondered what you thought of my p/c/f intakes)

8:00
protein shake 240 cal, 26.5g protein, 26.5g Carbs, 3.9g Fat
porridge 160 cal, 5g protein, 27g carbs, 3.6g fat
300mls milk 102 cal, 10.2g protein, 15g carbs, 0.3g fat

11:00
1 w/w pita bread 132 cal, 7g protein, 24g carbs, 0.9g fat
115g chicken 140 cal, 28g protein, 1g carbs, 2g fat
100g coleslaw 130 cal, 1g protein, 5g carbs, 10g fat
1 banana 116 cal, 1.4g protein, 27g carbs, 0.3g fat

2:00
500ml milk 151cal, 15g protein, 21.5g carbs, 0.5g fat
1/2 tin tuna 123 cal, 17.6g protein, 0g carbs, 6 g fat
2 potato cakes 190 cal, 5g protein, 40g carbs, 2g fat
100g coleslaw 130 cal, 1g protein, 5g carbs, 10g fat

5:00
1 serving synergy 256cal, 37g protein, 18g carbs, 3.9g fat
1 banana 116 cal, 1.4g protein, 27g carbs, 0.3g fat
500ml milk 151 calories, 15g protein, 21.5g carbs, 0.5g fat

7:30 (cheat meal)
1/2 meat pizza 800 cal, 40g protein, 70g carbs, 30g fat

10:30 (plan to have)
1 serve pharma gain 240cal, 26.5g protein, 26.5g carbs, 3.9g fat
natural yohurt 200 cal, 12g protein, 25g carbs, 4g fat


total calories = 3377 (slightly over the 3000 daily but had v.active day)
total protein = 250g
total carbs = 380g
total fat = 82g

tried to be as accurate as possible so you guys can give me some proper feedback.

my current weight is 150 pounds.

Not bad. It would be good to see your protein go up a little, but maintain the same # of cals. The cheat meal made your numbers look bad. Fat is a little on the high side. And I don't think they were good fats.

I think for your body weight your protein numbers look pretty damn good.

what do you think i should be trying to up my protein intake to ross? also the fats that i take i i thought were coming from pretty good sources (bar the cheat meal tonight but i have one of these a week just to keep me on track for the rest of the week) which parts do you think arent too good and what would you suggest changing them for? this is just a work in progress for me at the moment i have never tried to track my calories and intakes so closely before so any help in the right direction will be taken on board im still learning :)

cheers for the feedback iron worker :) its certainly not easy trying to balance all your meals out for the day whilst working as well however if there are things i could be doing better then im all up for being told i know that im not all that clued up on this stuff yet