Rate/ Assistance with eating plan

[uppacut]

hey everybody. im 17 years old, 5'5" - 5'6" and wieght aroudn 60 kg. im trying to bulk up as cleanly as i can, as i still have a bit of fat on me, not alot, but a tiny bit on my waist and chest, that i dont want to add toomuch more to. anyway here is my eating plan

breakfast - 2 eggs, 2 slices wholemeal toast with margarine n cheese

few hours later - 2 sandwiches, (either with turkey, cheese and mayo, or some type of speadable tuna)

then i go to the gym

post workout - shake containing: 1 scoop VP2 whey protein, 1 serving dymatize creatine monohyrate, tablespoon glucose

1 - 1/2 hours later: meal (eg. chicken and rice)

2 hours later - sandwich or two (tuna)** i usually skip this meal...just cant stomach that much food

about 3 hoiurs later: dinner (swicthes up a fair bit, but usually has some decent proteins /carb)

1 hour later: a low fat yoghurt


any tips/ advice welcolmed

[uppacut]

bump

[buffgrk]

i recommend u go on a clean bulk ( eat proper clean foods so when u start cutting down u will be maximising the effectiveness by having less fat to strip of your body ), good article about bulking

http://www.t-nation.com/readTopic.do?id=1268956

Some healthy foods,

Protein

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughy, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Pork (lean)
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Complex Carbs (nothing enriched, bleached or processed if possible)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmati, arborio, wild)
Potatoes (red, white, baking)

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit (If acceptable on diet)
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)

Dairy

Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Condiments & Spices

Diet Soda
Crystal light
Fat free mayonnaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalapenos
Hot peppers and Hot sauce, Cayenne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Mustard
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomato sauce

Natural Sugar Sources
Honey

peace!

[Goofxta]

Be careful of dinner. 'decent carbs/protein' wil most likely mean bad fats in there too. I know not everyone decides what is on the dinner table, but don't indulge in the gravy, sour cream etc. That will help you in your goal of bulking as cleanly as possible

[uppacut]

Originally Posted by Goofxta

Be careful of dinner. 'decent carbs/protein' wil most likely mean bad fats in there too. I know not everyone decides what is on the dinner table, but don't indulge in the gravy, sour cream etc. That will help you in your goal of bulking as cleanly as possible

Originally Posted by jimjunkie

i recommend u go on a clean bulk ( eat proper clean foods so when u start cutting down u will be maximising the effectiveness by having less fat to strip of your body ), good article about bulking

http://www.t-nation.com/readTopic.do?id=1268956

Some healthy foods,

Protein

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughy, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Pork (lean)
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Complex Carbs (nothing enriched, bleached or processed if possible)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmati, arborio, wild)
Potatoes (red, white, baking)

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit (If acceptable on diet)
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)

Dairy

Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Condiments & Spices

Diet Soda
Crystal light
Fat free mayonnaise
Reduced sodium Soy Sauce
Reduced sodium Teriyaki Sauce
balsamic Vinegar
Salsa, Jalapenos
Hot peppers and Hot sauce, Cayenne pepper
Chili powder and Chili paste
Mrs. Dash
Steak Sauce
Sugar free Maple Syrup
Mustard
Extracts (vanilla, almond, etc)
Low sodium beef or chicken Broth
Plain or reduced sodium tomato sauce

Natural Sugar Sources
Honey

peace!

thanks alot fellas. that is a very good list there and i guess judging from the list i guess im eating good.

any one else got any suggestions or can thing of any changes to my diet to put on some more wieght, because i dont really seem to be putitng any on

[uppacut]

bump. i liked the advice already given but id like to hear some more opinions

[b_light]

your not eating nearly enough food right now.... you need to be eating 6-8 substantial meals a day.