my diet and workout for a lean bulk 16 year old

[Georgerandall]

this is my diet+workout week, i have to play rugby for my school, county, south west so i need to bulk until jan/feb then cut for the summer, please critique and help me and c how im goin, this is about 3500 calories. cheers guys thanks for the help

Meal 1:
? 100g oatmeal
? 200ml skimmed milk+water
? 6 egg whites+1 yolk or 2 scoops protein powder
? Banana
? Black coffee
? Creatine+l-glutamine
? Multivitamins

Meal 2-post workout:
? Protein shake(USN-2 scoops)+creatine+l-glutamine
? 40g oatmeal

Meal 3:
? 140g cooked brown rice or 70g oatmeal
? Tin of tuna
? 150g broccoli
? Apple

Meal 4:
? 140g cooked brown rice or 70g oatmeal
? Tin of tuna
? 150g broccoli

Snack:
? 1 scoop protein powder+creatine+l-glutamine

Meal 5:
? 140g cooked brown rice or 70g oatmeal
? Tin of tuna
? 150g broccoli

Meal 6:
? Meat
? Vegetables
? Fat source

Meal 7-pre bed:
? 200g cottage cheese
? 1 scoop protein powder+l-glutamine


Monday-
AM: legs+abs
PM: fitness after school

Tuesday-
AM: chest+forearms
PM: rugby training

Wednesday-
AM: shoulders+abs+30min cardio(cross)

Thursday-
AM: biceps+triceps
PM: rugby training

Friday-
AM: back+abs+30min cardio(cross)
PM: rugby talk after school

Saturday-
AM+PM: Rugby match(cardio)

Sunday-
REST

[Cryotek]

this is my diet+workout week, i have to play rugby for my school, county, south west so i need to bulk until jan/feb then cut for the summer, please critique and help me and c how im goin, this is about 3500 calories. cheers guys thanks for the help

Meal 1:
? 100g oatmeal
? 200ml skimmed milk+water
? 6 egg whites+1 yolk or 2 scoops protein powder
? Banana
? Black coffee
? Creatine+l-glutamine
? Multivitamins

Meal 2-post workout:
? Protein shake(USN-2 scoops)+creatine+l-glutamine
? 40g oatmeal

Meal 3:
? 140g cooked brown rice or 70g oatmeal
? Tin of tuna
? 150g broccoli
? Apple

Meal 4:
? 140g cooked brown rice or 70g oatmeal
? Tin of tuna
? 150g broccoli

Snack:
? 1 scoop protein powder+creatine+l-glutamine

Meal 5:
? 140g cooked brown rice or 70g oatmeal
? Tin of tuna
? 150g broccoli

Meal 6:
? Meat
? Vegetables
? Fat source

Meal 7-pre bed:
? 200g cottage cheese
? 1 scoop protein powder+l-glutamine


Monday-
AM: legs+abs
PM: fitness after school

Tuesday-
AM: chest+forearms
PM: rugby training

Wednesday-
AM: shoulders+abs+30min cardio(cross)

Thursday-
AM: biceps+triceps
PM: rugby training

Friday-
AM: back+abs+30min cardio(cross)
PM: rugby talk after school

Saturday-
AM+PM: Rugby match(cardio)

Sunday-
REST

Looks fine to me. The only way you will know if it works is by trying it yourself.

[Georgerandall]

Looks fine to me. The only way you will know if it works is by trying it yourself.

ok cheers man, im tryin it and guna stick to it for a month and c results with no cheats, cheers