Hi

I do resistance training (mostly in the morning), and the general aim is bulking, except for this month which is cutting but please dont take that into consideration.

This is my current meal schedule

Meal 1 6:00 AM 2 whole eggs, 1 slice of wholemeal bread, 1 piece of fruit

Meal 2 8:00 AM post workout whey (wpi/wpc) shake, 1 banana, 500 ml skim milk

Meal 3 10:30 AM 4 - 5 tablespoons cottage cheese, 4 walnuts, 1 piece of fruit
OR 150 G chicken (either breast, or thigh without skin), 1 piece of fruit
OR 95 G canned tuna, 1 piece of fruit

Meal 4 1:00 PM 200 G canned tuna OR salmon with 1 tomato a handful of olives and some lemon juice, 1 piece of fruit
OR 250g chicken (either breast, or thigh without skin), 1 cup steam veggies, 1 piece of fruit

Meal 5 4:00 PM 200 g lean steak, OR 200 g chicken (either breast, or thigh without skin).

Meal 6 8:00 PM 2 cups of salad, 200g lean steak 1 piece of fruit, 3 - 4 dried apricots, 2 walnuts
OR 2 cups of salad, 300g chicken (either breast, or thigh without skin) 1 piece of fruit, 3 - 4 dried apricots, 2 walnuts

Meal 7 10:00 PM 2 tablespoons of cottage cheese,
OR 95 G canned tuna
OR 100g Lean steak

Note: I sometime miss meal 7, if I don’t feel like eating.

Post workout meal (shake + banana) is taken post workout, which means that it is sometimes consumed at approx 7:00PM after a PM workout if I couldnt make it to the gym in the morning



Water: I aim for a minimum of 2 litres a day, sometimes more and sometimes less but I usually have more than 2 litres a day.

I know that I need something more substantial for my post workout meal. I am thinking of adding 100g rolled oats with milk, nuts, and dried fruit, I think the protein part of it is probably covered by the post workout shake and also by the 500mls of skim milk. I would like to hear your feedback though.

Is there any food that is obviously missing from my diet? I know its light on veggies but I am having fruit instead, also the salad component should cover it. I don’t use any salad dressing so it should be OK from that regard, I just add a bit of balsamic vinegar or lemon juice.

I am reasonably consistent with this diet, however I have 2 - 3 cheat meals a week where I would have a slice of cake after dinner or some ice cream or go out for pizza or something like that.

Alcohol intake is at a minimum, its only restricted to social occasions and even then I would only have 1 - 2 wines at the most. I don’t usually have more than 1 social occasion a week, sometimes not even that so alcohol intake is insignificant I think.

I am usually good with the 6 meals a day diet Monday - Friday, however weekends can get a bit messy as I am not in my usual routine. I still maintain my meals schedule but not as consistently. I am also more likely to have 1 - 2 of my cheat meals on the weekend which further complicates things.

Any advice, comments or feedback is appreciated.