Looking to gain weight gain after injury

Ablork

Well kids,

Heres the lo-down

7 months ago i was in a sports accident and i broke my arm in 3 places..

recovered up now i am back in the gym, but have lost most of my weight due to not training with the broken arm and eating food with a low nutritional value.

i need help.. surely there is some sound horses out there that can give me a few tips and critique my current eating plan.

Heres my stats: 17 6'3 72.5kg (pure ectomorph,hard gainer)

Breakfast 07:30: on a normal day

1.5 cups of oats with full fat milk and a banana
a yoghurt
tea with milk

Lunch 11:00

a banana and a clemintine
a youghrt
vegetable soup (real veg not packet soup)
3 wholemeal brown bread sandwiches with butter, ham and cheese.
(id have peanut better and jam the odd day i like to juggle it because im getting sick of the taste of peanut butter)


Other Lunch 1:00

250g of chicken
150g of cashew nuts


4:00 Meal

135g of tuna in brine or sunflower oil.
1 more wholemeal ham and cheese sandwich.
afew peanuts

5:30

3 potatos, carrots, steak or chicken

7:30 pre workout

1.5 scoop O.N whey protein
5g creatine
(half before half after workout)

8:00 gym workout

9:30 post workout
other half of the shake
tea and a wholemeal sandwich with chicken or tuna and cheese

throughout the day id drink 3 or 4 litres of water.


let me know what ye think..

id love to hit 80kg or more before summer. end of june at the latest.
gym 3 nights a week split into different muscle groups

cheers lads

runawaybishop

You just need to eat more. Are you tracking your intake (calories, protein etc)? Drinking milk is an easy way to get caloreis and protein into you.