so.. well now im in the uk studying and i thought i might as well continue lifting because food they provide here are quite similar to the diet u all recommend bodybuilders to eat.. and being more serious (more knowledge liao mar now since read from the pros here haha) i hit the gym 3 times with a fren a week.. my weight is now increased to 49kg's (i'm 20 now at 176cm) but its stuck there now..
fats not sure.. mayb 6%? haha..

so here's my diet.. im on catered halls so..

breakfast (if i wake up)

eggs x 2
frosties + milk 1 bowl
yogurt
banana (keep for later - im allowed to take 3 banana's a day for breakfast, lunch, dinner)
tea with 3 packets of sugars - alternate days

occasional bread and oats - they provide these too.. jus take and eat sometimes if very hungry but trying to avoid oats.. i heard it burns fat.. not too good for an ecto i guess..

lunch

chicken / beef / fish (whatever meat they provide)
rice / potato - can choose 1 only
sometimes salad bowl + some cheese and tuna - if hungry i take
a bottle of milk shake 473ml (15g protein)
baked beans - i have this everyday.. half a bowl..
tea with 3 packets of sugars - alternate days

dinner 5.30 (before workout)
meat - beef or chicken
rice / potatoes - can choose 1 only
yogurt
banana

after workout
ON whey..

before sleep ( once in a while if hungry )
on serious mass half serving

i eat supper around 3 times a week.. real food like rice / macaroni cheese / pizza (something high in calorie around 600-800)

supplements (i ordered from internet)

multivits - one a day
fish oil (omega 3 6 9, flaxseed all in 1) - 2 capsule a day
on whey (take after workout only 1 scoop)
on serious mass
prolab creatine (not opened yet not sure how to load.. but i heard dont hav to load)

i have a blender and a juicer in my room too.. so what do you recommend to add in my diet (i'm sure it's not enuf or else i would be gaining weight haha) how bout other supplements like chromium and caffeine tablets.. i think its useless not gonna get it..

about training im jus doing the usual ones.. machines and bench press and squats.. no deadlift cuz the "pros" there say beginner not recommended as it might hurt my back.. well that's a bout it for now..

oh btw.. since u are in medical field i might as well just tell u this.. i hav a serious case of pectus excavatum(no proper chest and abs definition) but apparently it doesnt affect my heart much just compresses my lungs - only 60-70% lung capacity of normal people.. it looks really bad but its not as bad already after putting on some muscles on the chest..

going off to sleep now.. byesss..

Edit : lol my computer clock shows 1.46am here.. what a coincidence with the time u posted..