Help me construct a diet

[mfj]

I'm 19
I'm 182cms high
76kg (63kg when i started lifting)
bodyfat 10%

Worked out 7months.


I know what stuff is good to eat, tuna,chicken etc. But what should I eat when, and how much of it?

I want to get bigger

 

[JKurz1]

GOOD for you.....now do some homework, post a diet, and maybe then someone will help you............cmon.........no one is going to do all the work for you man.....

 

[mfj]

AWw why not?


Ok this is what I can see my self doing with the money I have, and with school and all.


Morning: Cornflakes With milk, some bread, maybe a banana?

2hours later: Protein Shake + banana?

Launch: Bread with some meat, 10-15g protein per 100, and around 10-15g fat per 100. Again 1/2 liter milk (+ some tuna once in awhile, I can't eat too much of it though, maybe half a can )

2hours later : protein shake.

Dinner: whatever my parents make + 1/2 liter milk


Also shake after workout Usually work out after I have dinner (an hour after or so)

 

[C-Russ]

what are your goals? Are you trying to loose wieght, bulk up or just eat better and maintain what you have?