Diet Help

lenovo

Hi, I'm fairly new to muscle training so be gentle. I've been training now for about 2 months, I've been working my upper body every 2 days (back, chest, arms, shoulders) just to gain some strength and to get my body used to it. I've just changed to a split workout to see how I take to it. Chest/back early day one, arms/shoulders/abs late day two, day three off.

I'm 22years old, 6'4, weigh 14 stone and have a very high metabolism. Ever since I first became weight aware at about 16-17 my diet hasn't been fantastic, I mainly eat easy or takeaway foods and my appetite has never been massive. I'm hoping to gain size, yet keep definition. I was stick thin when I started, I've noticed a lot of change so far especially in my arms/shoulders but I was hoping to move up to the next level so to speak. Here's the diet I've had for the last two weeks.

Meal 1 : 0730
1 bowl of oats mixed with protein whey, honey and almonds.

Meal 2: 10:30
2 slices of wholemeal toast and mashed banana, spread with peanut butter.
5g serving of creatine.

Meal 3: 13:30
Tuna pasta(1 can tuna)
Banana/Apple.

Meal 4: 16:30
4 slices of wholemeal bread with peanut butter.
Handful of almonds/mixed nuts.
Weight gain shake (200cals, 25g protein, 50g carbs)

Meal 5: 19:30
Half chicken/chicken breast.
5g serving of creatine.

Meal 6: 21:00
Whey protein shake
Noodles.

At the moment I work very long and varied shifts so my meal times can vary quite a lot aswell as my workout times. On workout days I take the creatine an hour before my workout, and immediately after with a protein shake. I don't like the taste of eggs, and my budget is quite tight. I only cook for myself too so this limits some of the meals I can make on a budget.

I go through a lot of tuna (4cans for £2, bargain!) and buy a whole chicken every 2 days (£4). I pay £22 for a 2.25kg tub of whey and £9 for a 500g tub of creatine. I was also going to buy some glutamine next time I order as I've heard good things? Any pointers/advice?

Thanks.

jonnymc

Your diet looks good to be honest mate, only thing i would add to/change maybe was at 10:30am - More protein.

Maybe a protein shake with semi milk?

As for training, i would go for TWO (are you looking cal )
or THREE sessions a week.

Back and biceps
Chest and Triceps
Shoulders and Legs
For example.....

Squats, dead's, chin ups a must i would say, for moving up to that next level in size.