Thread: Lot of help with my diet

Hi guys, well, longtime no post, but... I have been on a little depression for a girl and it was hard, anyway that makes me not to do the things in the correct form in the gym, in the track, and with my diet, so I'm here, claiming for you'r help with my diet, so here we go:

Meal 1: (7:30 AM)

-1/2 liter of milk
-1 cup of oat
-omelette with 3 white eggs 1 whole egg and cheese


Meal 2: (10:30 AM)

-1 apple
-1 sandwich with veggies, turkey jam, cheese, fat free mayo

Meal 3: (2:00 PM)

- 300 gr of chiken, fish meat
- 2 cups of rice
- salad

1 glass of milk (4:00PM)


--- Track and field training --- (4:30 PM to 7:00 PM)

1 banana (after the track workout)


--- Gym workout --- (7:00 PM to 8:00 PM)

1 banana (after the gym workout)


Meal 4: (8:30PM)

-1 service of protein with 1/2 liter of milk
-2 breads


Meal 5: (10:00 PM)

- 1 tuna can


Note: I can use just 1 service of protein in the day, because I'm a little cut of money lol.

Supplements: (need help with this, because I don't know how to use them and when)

- Niacine
- Multivitaminic
- Fish oil
- whey protein

my diet is for gaining a little bit of muscle and put off a little of fat of the abdominal zone.

tell me what food shoul I include in my diet, and what things aren't going good, etc, to be honest it wasn't easy to bring myself out again after the problems that I have with this girl, and after know that she has a boyfriend...

Now I'm sure that this is the moment, to start again to do the things better in the track and in the gym, and forget the girl.

Thanks for all guys, hope you can help me.

PD- sorry about the english I'm from mexico and I'm a skinny 17 year old guy

thanks

Start here:

http://www.ironmagazineforums.com/di...%2A%2A%2A.html


You need to give us a little more info. Your Stats? Macros and Cals?