Advice on diet please...

[crunch]

As mentioned in my other threads - I'm looking to build strength and muscle mass, so bulking diet is what I'm after I guess?

Currently I'm 70kgs (155lbs), about 178cms (5'10") and 25 yrs old.

My routine/diet is as follows:

6:45am: Creatine (5gms) with Juice
7:15am: Oatmeal/Cereal/Museli etc
10:30am: Snack - Tuna sandwich/nuts/banana etc
12:00pm: Lunch - Tuna/Chicken & Brown Rice/Veg
2:30pm: Tuna sandwich on whole wheat bread,
4:00pm: Banana, Shake (20gms Whey) & Creatine (5gms)
4:30pm: Ride
4:50pm: Weights
5:45pm: Shake (40gms Whey) & Creatine (5gms)
7:30pm: Dinner (Tuna/Chicken/Steak & Vegs/Rice)

And loads of water throughout the day.

Here it is on Fitday:
FitDay.com - Diet and Fitness journal for crunchie356

Open to all suggestions/criticism please.

[virus]

What type of cereal?

You should add more fats in your diet. Some people say rice is not only a good source of carbs but fats too but i really don't buy into that. 15 g's of creatine is too much unless you believe in the loading phase of monohydrate n that's what your doing.

Add another meal before bed time (cup of cottage cheese, YUMMY) along with more fat (fish oil, peanut butter, more nuts (no sick/pun intended, you know what i'm talking about lol, cook stuff with OLIVE oil is a great idea, etc).

Your time spread is good though. You probably could afford to add some more calories to that diet too. For a base though it pretty solid man. Good job. Not much more to add to it at 155lbs so!

[crunch]

Originally Posted by virus

What type of cereal?

Usually some sort of high carb cereal. So it'll be either oats, muesli or some sort of cereal.

So more fats and you think I'm over doing my creatine? Ok, so I'll drop the creatine and I could probably squeeze in some more fats. Why more fats?

[virus]

Dont drop the creatine all together, just cut down on the dosages. 15 grams, you only need 4-6 grams...

Why more fats? Besides dry skin (hahah), they provide energy (not quick energy like carbs do), your test levels will thank you, recovering will be aided by more fats, and a gram of fat is like 9 or 10 calories which also will help you on your bulk cycle.

The list goes on, just include them in good dosage. Aim for .5 g's of fats per lb of bodyweight.

[crunch]

Righto - so I'll drop my creatine down to just the 2 serves (one before my w/o and one after) and add a little fat to my diet.

Thanks for your help virus.