Diet plan for check / goal: Gain Muscle!

[Ooskaarr]

Hi,

- weight: 67kg
- ectomorph: 20 years
- goal: gain muscle
- activity: very hight (working on the building, 10h per day, monday-saturday, so physical hard work)
- training: in saturday, sunday and wednesday - I can't change it..
+ maybe one training of boxing in some of day, or after bodybuilding training


The products consumed during the day:

1. Meals between 06.00 - 08.00am
- semolina, or oatmeal: 50g
- milk 3,2%: 300g
- dessicated coconut: 30g
- eggs: 3
- honey: 5g
- peanut butter: 15g
- 5 banana: about 420-500g
- mixed nuts: 20g


2. Meals consumed between 10.30am - 2,30pm and at 18 just completion eat
- chicken breast 300g (generally smothering)
- rice brown: 300g
- broccioli: 330-370g
- 2 carrots
- olive oil extra virgine: 30ml


3. Consumed about 21.00
- cottage cheese: 135g
- yogurt natural: 150g
- 2 slices of brown bread


Generally I've got about 3500kc per day. I think, in day-off (without training) I will reduce kcal to 3100. What Do you think about it?

I am just thinking about Sunday, because this is only one day, when I can do cheat-day, or cheat-meal, but I have got training in Sunday, so it can be so bad idea to eat unhealthy in this day.

Protein: 180g
Fat: 120g
Carbohydrates: 450g


I would like to change the chicken breast on beef, for 2-3 days of week.

The brown rice will be changed to pasta durum, or white rice. In each day of week will be something else from these 3 carbo products.

The vegetables unchanged. Maybe, Need I to add?

You can check up, how it its looks like below, in the pic.



Thanks for helping!
Oskar

[Ooskaarr]

nothing?

[themonkay]

u read this mmkay?
http://forum.bodybuilding.com/showth...hp?t=156380183

cliffs:
u = doinitwrong

[Ooskaarr]

Yeah, I readed it