Looking for some feedback please.

enviro

I am 5,10 and weigh 10st 8lbs stripped. About a stone below where I want to be.
I am looking to tone up but having a bit of a problem trying to put on some weight... Want to get the diet spot on before getting into the workout plan properly. I do a bit of freelifting at the moment and spend some time on the exercise bike. Cardo wise Im in good shape.

I have a fast paced job which seems to burn the all the calories.
I honestly dont think I can physically eat more than I do.



Here is an example of my diet.

Breakfast:
3 weetabixs with full fat milk.
Glass of full fat milk.
30g of whey protein with 250mls of skimmed milk.
Banana.


Lunch:
Chicken and vegetable soup with wholegrain bread, couple of boiled eggs,
Apple , Banana.


Afternoon snack:
Chicken or Turkey sandwich on brown bread.
50g of Macadamia nuts.
Banana.

Dinner:
Wholewheat penne, broccoli, carrots and pork chops.
Glass of full fat milk.

Late evening snack:
Yogurt, red and white grapes.

I take 1 multi vitamin, 1 omega 3, and 1 vitamin C tablet every day.
I drink plenty of water too.

Carl Sagan

You don't really eat all that much. I'm not great with diet so I could only give you a few general bits of advice.

Register on www.fitday.com and track what you're eating to see how many calories and how much protein you're getting in.

Your late evening snack should be based around protein. Maybe a chicken fillet or something before bed? You could also try drink double the amount of milk you're already taking in. That should add on a few hundred calories over the day.

cc87

Full fat milk and lots of it will help you put on weight.
Nuts and nut butters are also loaded with calories.

In terms of eating more, you could try eating slightly bigger portions of what you are eating. Or else try eating smaller portions but eating them more often.