Eating Schedule

[skippy78]

I work 9-5.30 and am fortunate enough to have a gym in my building to train at lunch. I'm trying to work out my eating plan, but need some advice please. Here is a general plan of my eating habits.

09.00 - Muesli with stawberries and a mullerlight yoghurt
10.30 - Whey Shake and piece of Fruit
12.30 - Creatine
12.45 to 14.00 - Gym session
14.00 - lunch - gernerally chicken rice and vegetables and whey shake
15.30 - piece of fruit
17.30 - Half a Meal replacement shake
20.00 - usually chicken or salmon with rice and/or veg

Plus I've got a big bowl of nuts and raisins I graze on throughout the day.

Where do I need to make changes? I am currently trying to build muscle.

Thanks

[Ollie]

09.00 - Muesli with stawberries and a mullerlight yoghurt
Need some protein here. Whey in water is ideal. You should eat as soon as you wake up, not at 9:00am - you're in a catabolic state upon waking having fasted overnight, so need food as soon as possible.
10.30 - Whey Shake and piece of Fruit
This is too far from your workout. You need way more carbs before your workout assuming you're looking to build some muscle.
12.30 - Creatine
Is this in a carrier (e.g. fruit juice)? If not you'll have trouble getting it into your bloodstream.
12.45 to 14.00 - Gym session
Have a PWO shake - 1g/kg of carbs and 0.5g/kg of protein at least.
14.00 - lunch - gernerally chicken rice and vegetables and whey shake
Drop the shake (have it as described above). Otherwise good - have it later if possible (1 hour PWO) would be perfect
15.30 - piece of fruit
OK, no need for it really if you eat at 15:00
17.30 - Half a Meal replacement shake
Solid food would be preferable IMO
20.00 - usually chicken or salmon with rice and/or veg
Fine
Have something before bed - casein or milk protein would be good, or whey in milk with some olive oil. Alternatively cottage cheese (if you can stomach it) or quark.

Plus I've got a big bowl of nuts and raisins I graze on throughout the day.
OK, nuts throughout the day would be good as your diet is far too low in fat. It's a little short of everything actually, but can be easily sorted. I'd personally avoid the raisins.

Hope that helps

[skippy78]

Cheers Ollie. But I am a bit lost by the PWO shake? What is it and what ingredients do i use?

[Ripped Barbarian]

You need to eat much more for good muscle gain in my opinion.

On a bulk i'd eat all that for breakfast.

[MikeK]

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On a bulk i'd eat all that for breakfast.

haha ledgend

[Ollie]

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Cheers Ollie. But I am a bit lost by the PWO shake? What is it and what ingredients do i use?

PWO = post workout

You need some quickly digested protein and some high GI carbs to get your insulin levels up - ripe bananas, dried fruit, or maltodextrin and dextrose combined with whey in water are all ideal