Diet plan advice

[dumbellrower]

Hi

Looking to get some advice on improving my diet. goal is to build muscle. not too worried about bodyfat at the moment. guessing its about 17 - 18%. i weigh in about 96 kgs and have been lifting for 4 years. Please advise on areas i can improve

mon - fri

6 30 am Meal 1: 30 gm protein shake, 6 weetbix, 2 omega 3 tabs, multi vit, vit c

10 am Meal 2: wholemeal chicken sandwich

12 30 pm Meal 3: brown rice, chicken, mixed veges, 2 omega 3 tabs

3 30 pm Meal 4: 30 gm protein shake blended with whole grain oats, 2 omega 3 tabs

6 pm Meal 5: brown rice, tuna, brocoli,

8 00 pm prework out shake

9 30 pm post work out shake

before bed: 5 egg whites, one yolk, 4 omega 3 tabs

sat - sun

9 30 am meal 1: nestle milo cereal , 40 gm protein, 2 omega 3 tabs, multi vit, vit c

12 00 pm meal 2: brown rice, mixed veges, beef patties

protein shake in between

5 00 pm meal 3: rice (white as its post workout), tune, brocoli

7 30 pm meal 4: 5 egg whites, one yolk, a slice of bread, or sometimes a burger

10 00 pm: protein shake, 4 omega 3 tabs

[boostinggtir]

your not eating frequently enough on the weekends, your food intake should be the same as on the weekdays. Also consider eating white rice instead of brown.

[dumbellrower]

your not eating frequently enough on the weekends, your food intake should be the same as on the weekdays. Also consider eating white rice instead of brown.

ok..i thought brown was better as it was slow release carbs and that prvented an insulin spike?? am i wrong?