Diet Plan

               Ok its time for my diet.
Breakfast (9:00) - Oatmeal(100g), Yogurt(300g), 1 Banana.
Mid-meal (12:00) - 200g Cottage Cheese.
Lunch (14:00) - 200g chicken, 2 slices of bread, 150g brown rice.
Dinner (18:00) - 200g Tuna fish, 2 slices of bread, 150g brown rice.
Before bed( 22:00-23:00) - 200g Cottage cheese, Fish Oil.
200g Protein, 220g Carbs, 50g Fats , 2000 Calories. I dont use supplements.
               The diet is created by me for skinny guys who want to build some lean muscle mass. It will be slow but natural process.
              Notes:
First. Each 3-4 days you should have high carb day.

High Carb Days:

• stimulate an insulin response that shuttle nutrients in your muscle cells, causing them to grow

• replenish glycogen stores that fuel your muscles

• make you feel good and energized.

Second. Recommended amount of water 4 liters. You'll pee like a racehorse but thats okay more time for posing practice in front of the mirror.
Third. Food should be boiled, steamed, baked, grilled or Teflon, but not fried.

Whey Protein is good but not necessary.We will talk about that more next time.