How's my diet?

[FemaleTeenBBldr]

Here is what I eat everyday (been doing this for a month or so):

6AM: 1/2 cup of oatmeal, whey protein shake (22grams protein) made with water
9AM:container of yogurt (11-13 grams sugar, 8-9 grams protein)
10AM:workout
11AM:Whey protein shake made with plain soy milk
12PM:tuna or egg sandwich made with wheat bran bread
2PM:Soy protein shake made with water (25 grams of soy protein)
5PM:fish or chicken, brown rice, steamed vegetables
8PMrotein shake (contains a blend of milk, egg, whey, and casein proteins..22grams of protein)

also in the morning with my first meal, I take 2 multi-vitamins

is this enough food? is there something i am missing in my diet at all?my goal is to gain ten pounds in the following months. i am currently 5'5'' at 100lbs. the reason i want to gain 10lbs is obvious-I am too skinny! i do have muscle definition and you can see my abs, but i feel really 'ugly' in my sskinny body.I want to get bigger....have my shoulders pop out, my muscles not look so ripped and torn down (i dont look healthy) i am skinny too becus all this last summer i exercisesd liked a maniac and lived on salad...but anyways, is this enough food for me to gain some weight? i know that when you bulk its inevitable that you will gain sum fat....but i hope to keep it to a minimum...i workout everyday for about 45 minutes of heavy intense weightlifting. i usually do 3-4 sets, and with each set i increase the weight resisitance and lower the reps. so like 10 reps, then 8 reps, then 6 reps, then 4, and then 2 sometimes. i do not train my whole body everyday either. i work different muscle groups each day. altho, i do train my abs twice a week. i keep track of every exercise and set that i do, as well as what i eat everyday (have a journal). I was taking creatine (5 grams after workouts) for awhile but sortof lost faith in it, but i think i may try doing the 'loading' phase instead of starting off with just 5 grams a day...but anyways, any advice would be apprieciated!! thanx

[freaker]

If you're trying to gain weight, I'd recommend you add some more complex carbohydrates, your diet actually looks like a fat-loss diet to me. I'd also recommend you add a little fruit or fruit juice especially post-workout. You also might want to add some more unsaturated fats to the diet. Olive oil, flax seeds, and various nuts would be good to add to your meals. If you don't have a problem with milk, mix your protein shakes with milk instead of water. My last recommendation pertaining to the diet you are trying to follow is to add a meal at 7:30. You want to have plent of glycogen to fuel your workouts, so I think you could squeeze another meal in there. If you're really serious about working out and are doing it very intensely already, PM me and I'll give you a few tricks that will really help you to put on the muscle.

[strongfox2002]

I agree with Freaker. You need more carbs in your diet. You also should increase your calories. Are you getting about 100 grams of protein? That's just to maintain what you have. To add some more size, you'll have to increase your protein too. Nuts, flaxseed, olive oil, safflower oil are all good choices of good fats that your body needs. Consume the serving sizes recommended. If you are doing a lot of cardio, cut down the time but bump up the intensity...3-5 times a week should be good. Cardio should be done either early in the morning (on an empty stomach) or after your weight training. Make sure you are also getting at least 8 hours of sleep....your muscles repair and grow during that time of deep sleep.

Creatine seems to work best if consumed right after your weight training and consumed with a carb (brown rice, yam or mixed with a fruit juice). Protein works best if consumed before your weight training and then a little while later after you consumed the creatine & carb. Make sure your meals are consumed every 2.5 - 3 hours. After 3 hours, you'll be bringing yourself into a startvation mode and your metabolism will slow down and you'll lose muscle.

Hope this is helpful. Good luck.

Peace