really looking to do a level 1 show next april just trying to pack on the lbs atm. im about 213-215lbs atm 5'9 or so
i also work shift work but lately ive been trading alot of shifts for my afternoon shift so ill give my eating plan for those. i tend to train very close to when i wake up for that shift since i work kind of late and gotta get rdy for work in the early afternoon
10:30 -wake up : banana apple 2 tbs peanut butter whey protien in water
11:30- train
-post workout 2 scoops whey protien 5 tbs honey
1:30- 1 cup cooked whole wheat pasta, 1tbs extra virgin olive oil, can of tuna, broccoli
4:00 -1 cup cooked whole wheat pasta, 1tbs olive oil, chicken breast, broccoli
6:30- 1 cup oatmeal, 1 tbs peanut butter , 1/4 cup blueberries, 2 whole eggs, 4-6 eggwhites
9:00 -same as 1:30 or 4:00 meal depends if i want fish or chicken
11:30- same as above
1:30-2:00 am- 2 tbs peanutbutter, whey protien in skim milk, banana
bed
now on days i dont work or my off days my breakfast is the same as my 6:30 meal and so on
when i have to cuz of work or other things i supplement meals for a protien bar (23 g protein, 5 grams fat 48 carbs) if im tight for a meal
also the chick and fish is replace when i can by beef usually steak im not picky about the fat since its bulk time
my downfall is i dont precisely measure all my food, making it hard to count calories. id have to easily ballpark it well over 3000 or even 3500
my "pill" supps atm are vitamin c, multi vit, fish oils, l-arginine
all in the a.m. and fish oils and l-arginine with bed time snack
thnx for any advice and comments