Sport Diet help

[rm21]

Hi,

I finished cutting recently (started in mid february and dropped my body fat to 9 percent - I'm not sure what it was before) and I am looking to gain some more muscle mass. My workout routine is good and has been working well for me, but I want to make sure that I am eating the right types of food to help me gain some more muscle.

Today, for example, I ate:

meal 1: 1 cup orange juice, 1 bowl of oats with skim milk (sprinkled with walnuts and raisins)

meal 2: 1 blueberry bagel (no cream cheese), 1 turkey sandwich (no cheese or sauce), 1 bag of lowfat popcorn, 1 cup of skim milk, 1 apple

meal 3: reduced fat chicken strips on two slices of whole wheat bread

meal 4: skim milk + 1 scoop of whey protein power

meal 5: 1 97% fat free turkey hot dog on a whole wheat bun, 1 cob of corn (no butter), a scoop of pasta and tomato sauce from last night's dinner

meal 6: 1/3 cup of egg whites (egg beaters) and 1 apple

Although this is only today's diet, it is pretty representative of my daily food intake - am i undereating / overeating? Is there anything that I should cut out or add? Any help is greatly appreciated. Thanks
Edit/Delete Message

 

[rm21]

sorry, I didn't realize this was the women's nutrition forum

 

[Trainer Lynn]

It's okay if you post here. Men do a lot. We don't shun you

We cannot tell if you are eating enough because you don't give any stats

Just from a quick glance... it seems to need more protein.

 

[sarahfitchic]

Well, what results have you been having? You said this is a pretty typical day and that you would like to gain muscle. Do you feel that you have been gaining? Has your weight been changing any?

If not, then add more calories until you get to the point where you are gaining. I agree with Lynn that some more protein wouldn't hurt. How about adding some egg whites to breakfast?

Also, eating the right foods for pre and post workout is real important.

If I can help, let me know.

Sarah