Hey guys,

Im trying to work on my nutrition plan, atm im bulking, it is as follows:

8:00 AM 30g Reflex Instant Whey
8:05 AM Multivitamins
8:05 AM Vitamin C (1 tablet)
8:05 AM Vitamin E (1 tablet)
8:05 AM Cod liver oil ( 1 capsule)
8:10 AM Creatine with Orange Juice (500ml)
8:20 AM 200g Oats w Water
10:25 AM 30 g Whey (College break time)
1:15 AM Frijj Milkshake (500ml)
4:15 AM 2 Tins Tuna (Home time)
7:15 AM Chicken Breast (Skinless, Boneless)
7:15 AM Brocoli
7:15 AM Yorkshire Pudding
10:00 PM Whey shake
12:00 PM Final 'meal' 30g Casein
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water

I know im almost deffinatley not eating enough, but im not sure what else to take/where to add it, thanks:)

Also, my pre workout meal is usually pasta or rice as its a complex carb, then post workout i have 50g whey with about 50g dextrose.

Do i need to be having comp carbs post wo too?

Mark

I recommend complex carbs about an hour after your post workout shake. The simple sugar (dextrose) spikes your insulin and transports the protein into your muscles more quickly. Coming back an hour later with complex carbs helps to restore glycogen levels as well as stimulate your metabolism.