I train between 6.00 - 7.30pm, 3 nights a week.

My goals are to increase muscle mass while maintaining bf%.

Breakfast (6.30am)
3 x eggs (rotate between fried, scrambled and poached)
2 x pieces multi-grain toast (no butter)
1 x rash fine-sliced ham
1 x serve fruit

1 x glass fruit juice
1 x glass water


Snack (9.00am)
100g almonds (20g/4.4g/55.2g)
1 x serve fruit

1 x glass water


Lunch (12.30pm)
2 x chicken shnitzel sandwiches on multi-grain w/ lettuce, tomato & avocado (no butter).

1 x glass fruit juice
1 x glass water


Snack (4.00pm)
100g tuna (13.8g/7.7g/0.8g)
2 x multi-grain bread (no butter)

1 x glass water


Dinner (7.30pm)
1 x serve fish, lean steak or chicken w/ rice/baked potatoes, vegetables/salad.
1 x protein shake (postwo)

1 x glass fruit juice
1 x glass water


Snack (9.30pm)
1 x serve fruit

1 x glass water


I'm also supplementing creatine pwo, flaxseed oil, BCAAs, performance multi & have on hand carb powder to add to my postwo protein shake.

So thoughts?