Need nitrition programme help

[shypshnius]

Hello guys, could anyone help me to form an individual dieting programme for myself please? I am 18 years old, 183cm and weight just 67kgs and reall y need to gain some mass. Going to the gym three times a week.

What I would like my programme to consist with: (what i could actually eat)

Protein:

Milk
Curd
Tuna
Fish
Eggs

Carbs:

Bananas
Yoghurt
Oatflakes
Pasta
Rice
Carrots
Potatoes
Bread

So I would really appreciate if you could help me to make a programme for me (what time exactly and what should i eat). By they way, i am at school from 8:00 to 15:00 so i usually eat 2 to 3 portions there whatever they got to offer.

Thanks in advance!

 

[RADAR]

now thats the spirit i like to see.

Read all of this

http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html

And if you need a custom meal plan for your scheduld pm me!

 

[Nelson Montana]

Radar's got it right. I'd just add one more word: gear

 

[RADAR]

Radar's got it right. I'd just add one more word: gear

And we're not talking steroids, Gear is a super amino acid that will help blast you thru the toughtest workouts and after that feed that body with some quality protein like "big Blast" and you will grow like a weed!