Diet help, what to eat for lunch and dinner!

[ManOfArms]

Stats: Male 31 years old, 5'10, 176lb at around 18% body fat.
Goals: Gain mass with out gaining fat!

-Breakfast: Protien shake 72g, 2 eggs, 2 slices of whole wheat bread and Mega Mega One multivitamin.
-2 to 3 hours later: Protien shake 72g.
-Lunch: Any recommendations??
-2 to 3 hours after lunch: protien shale 72g.
-2 hours later: Work out.
-After work out - Dinner: Any recommendations??
-2 hours later - Before bed: Protien shake 72g.

Also trying to drink as much water as possible through out the day, and perhaps add some fruits as a snack before meals, except after workout.

Should I add anything to my other meals? any oils, fiber, or other suppliments?

Thank you for your help!!

 

[alex2678]

Not a big fan of 3 JUST protein shakes per day. Is it possible to have say 8-16 oz. chicken and a yam with olive oil instead for at least 2 of the meals? If time is really an issue try to have some carbs and fats along with the shake to get your total calories up since you're trying to add size.

And tons of choices for lunch and dinner. Can of Tuna with olive oil, some cottage cheese and yams or brown rice. Dinner: 8-16 oz. top sirloin steak, mixed veggies and brown rice or yams.

 

[36drew]

Consuming so much whey protein is not ideal for amino acid retention. You could actually eat less protein and get better results if you stuck with whole food choices. The steady and slower release of amino acids is key.