Thread: Need dieting advice

Hello guys, could anyone help me to form an individual dieting programme for myself please? I am 18 years old, 183cm and weight just 67kgs and reall y need to gain some mass. Going to the gym three times a week.

What I would like my programme to consist with: (what i could actually eat)

Protein:

Milk
Curd
Tuna
Fish
Eggs

Carbs:

Bananas
Yoghurt
Oatflakes
Pasta
Rice
Carrots
Potatoes
Bread

So I would really appreciate if you could help me to make a programme for me (what time exactly and what should i eat). By they way, i am at school from 8:00 to 15:00 so i usually eat 2 to 3 portions there whatever they got to offer.

Thanks in advance!

Bud, do us all a favour here and go to FitDay - Free Weight Loss and Diet Journal - enter what you usually eat, and report back with the calories and grams protein, carb and fat. We'll take it from there.