Ok well i am 16 and 74kg. I want to get to 85-90kg. This is the diet i have come up with (havnt counted the calories yet but it looks about right) :-
Meal 1
1/2 cup oats
1 cup non-fat milk
2 whole eggs + 10 whites
or 12 whites and some natty pb
5 grams creatine
Meal 2
1 chicken breast
2 slices of performax bread (g.i. of 38)
2 tbs natty pb
Meal 3
1 cup of tuna
mayo
10-15 almonds
1 apple
1/2 cup oats
Meal 4 PRE - WORKOUT
1 cup tuna
2 slices performax
mayo
salad
2.5 grams creatine
Also, what are the macros for the day?