diet help

[ricknash]

Can someone here help me make up a good, clean diet. Im looking to gain some clean weight, but having problems. I work everyday from 730-430 and cant really snack between 730-12, and from 1-430. I have a pretty active job, im an electrician, roughing in houses, and i play ball hockey once a week, and squash 1-2 times a week. so thats my cardio.
I generally have a big bowl of cereal, glass of milk or juice, then lunch have big sandwich or 2, 2 granola bars 2 juice boxes, bottle of water. ill have a snack after work, then go to workout, then come home for a pretty big dinner, then snack and shake before bed.
i currently take GreenMag creatine and for cardio days take Xtend (BCAAs), along with a protein isolate.

Can someone help me make a reasonable, practical diet for my day to day routine.

thanks

 

[advanced-stealth]

Why not have a lunch bag with a premade protein shake, meal replacement, protein bars, fruits, etc? Have a few ice packs in the box to keep things cool. Things you can eat/drink while you are busy. It only takes a minute to eat a bar, drink a shake or eat some fruit.


In between 730-12 and 1-430 you should be able to fit a shake in and then a bar and fruit in there.

Keeping your metabolism going is key, so eating every three hours or so is imperative.

Good luck bro.