Help with my diet and w/o routine!!!

[Flakko]

Usually I work out like this:

Mondays: Arms (Biceps and triceps)
Tuesdays: Chest
Wednesday: Off (Rest)
Thursday: Shoulders
Fridays: Chest
Saturday and Sundays: Off

I work from friday to monday, so my question is, should I keep eating my 6 meals a day on the weekends? Cuz usually I eat a lot on wednesdays since is my day to rest.

The reason why I workout like that, without working back is because I'm still recovering from a lung surgery. The doctor told it will take around a year to heal completely (My surgery was on august 2004 and was performed through my back, so sometimes it still hurts when I try to excercise my back. But the doctors authorized me to lift weights, but taking it easy, going slowly, step by step.

My diet on workout days is simple:

Breakfast: 4 egg whites 1 whole egg, a cup of oatmeal with 2% milk and my multi.
Then a protein shake,
Lunch: a Tuna sandwich or grilled chicken breast, beef with some brocoli and/or carrots with rice or potatoes, cuz I like to eat different things everyday.
Another protein shake post w/o
Dinner: Tuna sandiwch or chicken with rice
Before bed: Cottage cheese with some jelly or a protein shake.

My goal is to gain around 20 pounds, so I'm bulking for a while.
I started at 169lbs on Jan 21st and I'm 173lbs today (Feb 18th).
For me it's a lot!!! Since is hard for me to gain weight, but since I found this site I'm taking advices from all of you guys and eating more good food than what I used to, so it's really helping me a lot.

Since I'm bulking sometimes as a snack I eat chili or a protein bar, cuz I like to eat different things everyday, so I change my snacks, but my breakfast is always the same.

Another question, somebody at work told me that I should drink my protein shake right after w/o, that I have to wait like 30 min, is it true?
By the way, I work for a supplements store in NYC.

Thanks in advance for your help,

Flakko

 

[Phred]

Generally speaking, yes you should continue to eat 6 meals a day, even on non workout days.

Drinking a low fat whey based drink post workout is probibly one of the most important meals you eat during the day. You want an easily digestable meal post workout and whey is one of the easiest to digest. The first meal of the day is very important as well.

One comment on your bedtime meal. I suggest limiting the jelly, due to the carbs. You want your last meal to be a slow digesting meal and cottage cheese is very good. You can add some fat in there as well (natty peanut butter, almonds, flax seed oil, etc.) to help slow down the digestion too.

 

[Flakko]

Thanx bro

and the reason why I mix the cottage with the jelly iz cuz tastes better, cuz by itself, cottage taste funny...