Question: One last question will you not mind to plan my diet I am doing approximately 2.3hour gym activity half an hour cardio and 2 hour weightlifting under strict guidance of personal trainer and die titian my goal is to build lean muscle he planned me the diet which actually not improving my stamina and its been already 2 month past. Diet are as follows
At 7 Am -Flavored green tea with dry fruits and nuts
On 8.30 Am- 1 Cup Oats, 2 slice toasted brown bread with peanut butter ,2 brown eggs whites and one glass skimmed milk with honey.
At 11 Am-Fruit salad with one scoop whey protein
Lunch 1.30 PM- 1 bowl brown rice with Daal ,mix veg(home preparation),1 cup Greek yogurt,and cheese r and chicken breast alternate days.
At 3.30 PM-One cup flavored green tea with 10 almonds.
At 5.30 PM-(Pre workout)-one banana one apple one brown bread with peanut butter.
At 7.30 PM-(post workout)-One boiled sweat potato/One sliced brown bread with peanut butter 2 scoop whey protein i have been using Dramatize ISO 100 whey.
Dinner At 9 PM-2 slice brown bread, lentils,green salad,any curry
At 11 PM-one glass skimmed milk.Those are my diet plan.
Again I am very sorry and I apologize for my mistakes..

Regards