hi
can anyone comment on my diet


8am

2 slices bread with peanut butter
1 cup of hot milo
1 tablet fish oil 1000mg

~10.30am

one cup nestum 3 in 1

12.30pm

small amount of rice
1 fried chicken drumstick/cat fish/tilapia fish
one bowl of salad with dressing
one cup of juice apple/orange/carrot

4.30pm

2 soft boiled egg

6.30-7.30pm= workout
immediately after workout, drink my mass gainer (isomass xtreme gainer)
2 scoop mix with low fat milk

9pm
1 homemade burger
one cup of juice apple/orange/carrot
*after workout I couldnt eat much...so I just make 1 burger and eat
is it enough for post workout?

lunch I tapau only
not many option..most of the food there very oily

I usually tapau rice with the chicken/cat fish/tilapia
then at home make my own salad with dressing

is it enough for post workout?
just 1 serving mass gainer and around 1 hour later, 1 burger

what kind of carbs?
I read through first post
but i didnt understand low GI high GI etc