[ryan ashworth]

My steps per day Corinne average around 10000 a day whilst at work 5 times a week and just a little less on the days off thanks hopefully you can help me tweak this diet to progress I’m a natural ectomorph with a fat metabolism a real hard gainer hence the kcals. Thanks

[ryan ashworth]

On waking

Shake
100g oats
Whey protein 50g
Semi skimmed milk 500ml
2 scoops of low fat icecream
Banana
1 tsp peanut butter

Next meal
200g chicken breast
250g rice/ equivalent carbs e.g tortillas
Veg
100g Pineapple

Meal 3
Same as meal 2

Meal 4 pre work out
200g oats
50g whey
2 scoops of icecream
Banana
1tsp peanut butter
Semi skimmed milk 500ml

Post work out
50g whey protein
100g carbox/ maltodextrin

Meal 6
Same as meals 3 ad 2

Meal 7
And hour before bed a shake to make up the remaining calories using oats again

[ryan ashworth]

Yeah precisely I understand that so can anyone give me any advice as to where I should go with diet to progress… thanks

[ryan ashworth]

Haveing to use some liquids to help me along the way such as blended oats milk whey bananas and ice cream pre workout, other kcals from chicken and carbs sources such as rice potatoes tortillas, would you suggest changing anything?