blah! i had one of those days where its a great day but your eating gets in the way.

10:00- 3 slices WW bread, 1/2 cup egg whites, 1 banana, 1/4 cup peanut flour, 2 tbs SF syrup, 100g yogurt, 1/2tbs almond butter
1:00- 4 oz extra lean ground chicken, 1.5 cups (cooked) quinoa, 1 nectarine
4:00- 1 Nature Valley Crunchy Granola Bar (Cocoa)
6:30- 3oz WW pasta, peas, spinach, baby spinach salad, 1/2 oz 7% cheddar, 1/2 cup applesauce
8:15-8:50 Elliptical trainer
9:00- 1/2 cup (dry) oats, 4 egg whites, 1 egg, 1 cup 1% milk, 30g skim milk powder, 2 tbs SF Jam
11:00- 5 oz chicken breast
DAILY TOTALS
2600 calories
209g pro
319g carb
52g fat
please critisize or at least commentand give some insight.
thx

Hi guys,
today i had a pretty relaxed day and i managed to cook up some meals (including a really tasty tomato baked chicken brown rice) then i went to the gym and got one of the best arms workouts in a while. anyways... onto meals

8:30- 2 cups Kashi Organic Cinnamon Harvest, 1 cup 1% Milk, 15g whey, 15g PB2, 1/2tbs flax oil
11:15- 300g sugarfree yogurt, 90g raspberries, 1/2 cup bran flakes
2:10- 1/2 cup (dry measure) brown basmati rice, 1/2 cup no salt tomato sauce, 1/2 cup frozen veggies, 3oz chicken breast, 1.25tsp canola oil
5:10- 20g rolled oats, 20g whey, 1/2 tbs agave nectar, 1/4tsp flax oil, 1tsp beta-alanine
6:15- ARMS WORKOUT
7:25- 60g dextrose, 30g whey
8:10- 5oz rainbow trout, 2 eggs, 1tbs balsamic vinaigrette, big handful baby spinach, 200g strawberries, 1 cup frozen veggies
10:45- 5oz Chicken breast
SLEEP

well, another day, another experience... any criticism is welcome. if anybody has any suggestions or recipe ideas, please share.
until tomorrow,
SNRYGO

Hi. from now on, i will be posting what i eat every day with times as well as when i excersize.
plz critique
9:45- 2c kashi organic cinnamon harvest, 1c 1%milk, 1/2 scoop whey, 1.5 tsp flax oil
12:25- 1 nectarine, 100g yogurt, 1/2c cottage cheese, 1/4c milk, 1c strawberries
3:15- 1 PowerBar Energize, 1tsp beta-alanine
4:15 LEGS AND BACK WORKOUT
5:30- 4tbs honey, 1 scoop whey
6:20- 1 sweetpotato, 3oz chicken breast, 1 portobello mushroom, 1.5c lettuce, 1tbs flax oil, handful of asparagus, small slice of ww bread
8:45- 6oz chicken breast, 50g (dry measure) quinoa, 1/2c milk, 2tsp canola oil
11:15- 5oz chicken breast
SLEEP

i go to the gym 4 times a week. i am 15 yr old male. my goals are to put on maximum lean mass with minimal fat gain

 sample meal plan

BFST : 1c oats, 5 egg whites, 1tsp flax oil, 1/4c wheat germ, 1c frozen berries, multi

Lunch: baby spinach, 1tbsp flax oil, 100g yogurt, 4oz salmon, 1c brown rice, 1/2c raspberries, 1c vegetables

Pre-Workout: 30g oats, 30g whey, 5g flax meal, 20g agave nectar, 1tsp Beta-Alanine

Post-WO: 30g whey, 50g oats, 1 banana

Dinner: 4.5oz chicken breast or lean red meat,  1/2 tbsp olive oil, 2c spaghetti squash, 1c brown rice or quinoa

Bedtime Snack: Cottage Cheese OR Casein Protein OR can of tuna OR chicken breast

= around 2600cals/325carbs/208protein/52fat  

  ratios are carbs/protein/fat  50/32/18

i want to know if this is a good plan to gain lean mass.

also, are oats a good post WO carb? i've heard conflicting arguments about them and was wondering if i should use honey instead.

I dont want to blow all of my money on supplements and i think that i have managed to choose a good whey (IsoFlex

i go to the gym 4 times a week. i am 15 yr old male. my goals are to put on maximum lean mass with minimal fat gain

 sample meal plan

BFST : 1c oats, 5 egg whites, 1tsp flax oil, 1/4c wheat germ, 1c frozen berries

Lunch: baby spinach, 1tbsp flax oil, 100g yogurt, 4oz salmon, 1c brown rice, 1/2c raspberries, 1c vegetables

Pre-Workout: 30g oats, 30g whey, 5g flax meal, 20g agave nectar, 1tsp Beta-Alanine

Post-WO: 30g whey, 50g oats, 1 banana

Dinner: 4.5oz chicken breast or lean red meat,  1/2 tbsp olive oil, 2c spaghetti squash, 1c brown rice or quinoa

Bedtime Snack: Cottage Cheese OR Casein Protein OR can of tuna OR chicken breast

= around 2600cals/325carbs/208protein/52fat  

  ratios are carbs/protein/fat  50/32/18

i want to know if this is a good plan to gain lean mass.

also, are oats a good post WO carb? i've heard conflicting arguments about them and was wondering if i should use honey instead.

I dont want to blow all of my money on supplements and i think that i have managed to choose a good whey (http://www.bodybuilding.com/store/all/iso.html) since it has glutamine and other BCAAs already in it and i just use ON's Casein before bed when i can get my hands on it.

 any critisism/tweaks are greatly appreciated.

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