Sport what to eat?

[0utlaw]

at the moment i am trying to gain muscle my diet is usually as follows:

breakfast 7.00:
100 grams muesli with yogurt and skim milk
piece of toast with tomato or Vegemite or scrambled eggs
protein shake containing 1 banana, 350mls skim milk, 30-40 grams of protein

10.30:
salad sandwich with veggie loaf(soy product) or beef/chicken
piece of fruit

1.00:
peice of fruit, sometimes cheese roll

3.30:
heres my problem, i usually eat i piece of fruit, but after reading i have realized i need more before a workout (i workout at about 4 or 4 30), what can i have that can be effective in half an hour to an hour???

after workout: another protein shake

dinner 6.00: usually a piece of steak/chicken and 4 servings of veggies or tomato based pasta with salad

8.00: piece of fruit maybe some low fat ice cream or yogurt(hardly ever) then bed

i am drinking about 4 litres of water a day aswell, can anyone answer my question and point out other problems with my diet?

 

[malkore]

and what are your total calories and macros for the day?

what's your goal for calories/macros taken in per day?

if you don't know the answer to both questions, that's where you need to start.
when you don't know what your goal intake is, you won't be able to determine what, when, and how much to eat at each meal.


as a general comment, your diet looks weak in protien, fiber, complex carbs, healthy fats, and I would avoid relying on soy protein as much as possible until scientists get some definitive answers on whether it creates more estrogen in men.

 

[0utlaw]

ok thanks, i think im meant to be having around 2500 calories a day, what other protein foods do u suggest?