I sleep at around 9:30 PM and take 6 meals per day.

Breakfast: (6:30)
2 pieces of bread with butter, 1 glass of milk with honey OR
1 bowl of noodles with beverage (coffee/tea/milk)

Mid-morning snack: (10:00)
30 grams of Whey Protein Isolate OR
250 ml of low-fat milk with 2 pieces of fruit OR
a handful of chickpeas

Lunch: (12:00)
rice with chicken, fish and greens

Mid-afternoon snack (2:00)
250 ml of low-fat milk with 2 pieces of fruit OR
a handful of chickpeas

Mid-afternoon snack (4:00)
250 ml of low-fat milk with 2 pieces of fruit OR
a handful of chickpeas

Dinner: (6:00)
rice with chicken, fish and greens

I am currently taking Fish Oil and Creatine as supplements. Any pointers to improve my nutrition/supplements to help gain lean mass?Learning about the in’s and out’s of internet marketing can be difficult unless you have a great mentor and where can that mentorship be found? If you really want to succeed online you must get yourself a copy of Commission Blueprint 2.0 created by Steven Clayton and Tim Godfrey. The tools alone are worth the cost alone. Best wishes!

That’s an excellent diet, good job!

As far as supplements, it depends on what you’re doing or your goals. For bodybuilding/powerlifting, be sure to get plenty of protein. Fish oil is great, and you can try flax seed oil. Creatine is excellent for most athletic endeavers, especially lifting. Think about including aminos and other similar substances such as glutamine, argenine, etc.. Finally, I like a supplement called ZMA (stands for Zinc Monomethionine Aspartate) that’s naturally produced by the body and in higher levels have been shown to increase testosterone levels.

Remember that some of these supplements work best if you cycle them (go off of them for a period of time then come back to them).

Of course, be sure to get plenty of rest.

Good luck!