Thinking I need to change my diet......

[TennisChik]

I'm 5'7", 125 lbs. 11.2% bf.

I do my weight training (about an hour each day) in the a.m. and 2-3 hrs. on the tennis court 6 days a week.

After I train (breakfast), I have 5 oz. of chicken breast, 2080 mg of creatine and 500 mg of L-glutamine and a protein bar (24 g. protein, 5g fat, 38 g. carbs, 290 cals.)

At lunch, I'll have sushi or a huge spinach salad with about 5 oz. of meat and fat-free cheese.

About 2 hrs. later, I have 1 1/2c. cottage cheese, and piece of fruit.

At dinnertime, I'll have about 8-10 oz. of tuna, salmon or chicken, a green veggie and about a cup of prunes.

About 2 hrs. later, I'll have another cup and a half of cottage cheese and an apple. (I end up eating a 24 oz. tub of cottage cheese by the end of the day because I love it.)

I do a lot of snacking throughout the day, if I get a craving, I'll grab some beef jerky, cottage cheese, cook up some egg whites, or have a handful of high-protein cereal. I also eat a lot of apples, grapes and prunes while staying away from bread, pasta and rice (for the most part) and I hate sweet potatoes & oatmeal. It's hard to nail down everything I eat. I do feel, however that I'm lacking in the mornings because that's when I'm most on the go. Taking kids to school, hitting the gym and then tennis courts afterward. I'm worried that I'm deficient in the mornings, I have a tough time eating really early (stomach isn't up for it) and usually have coffee w/creamer and sugar 1st thing. I usually don't have an apetite until after weight training (that's when I eat the chicken & protein bar shortly afterward), do all of my sweating & grunting on the tennis court and then eat again as soon as practice is over (about noon). If I change my diet in the a.m., it needs to be easy stuff that I can grab and take with me. I am trying to gain muscle mass for figure competition in April. Any advice about changes you think I need to make? Do the aminos do any good?

[imperfectly_lou]

How many calories do you think you are eating?

With the amount of tennis training you do, I feel that you are going to have a difficult time gaining a substantial amount of mass, unless you are very genetically gifted. I would recommend you eat at least 3000-3500cals per day (remember, that most BB and figure competitors will eat 2000-2500 to mass gain and do little to no cardio which makes you an extreme case).

[TennisChik]

I have estimated before that I eat upwards of 2200 cals. a day or so and that can vary a lot as I'm not strict on myself and probably have more splurges than other bodybuilders. Even when I splurge, though, it has to be something beneficial (i.e. I never eat potato chips or cookies, but will eat a big ol' hamburger or a juicy steak).

How would you add to my diet as far as quantity and types of food?