Are you on low carb diet Tom?
My food for the week.. Tuna, chicken breasts, steak and some frozen veges. Also got 2L unhomoginised milk to try it out.
Do you drop carbs closer to comp day?
PWO Tspoon creatine with water, protein shake with 1-2 scoops WPI and 400ml milk
The whole point in taking WPI post workout is because of it's rapid absorption, by taking it with milk defeats the purpose, may as well use WPC since you are not lactose intolerant.
My new diet which I'm liking so far..
Meal 1 3-4 eggs, 2 slices multigrain toast, 1 banana, protein shake with 1-2scoops WPI and 400ml milk
Meal 2 2x 95g tins of tuna with sundried tomato and onion, mixed lettuce leaves
Meal 3 2x 95g tins of tuna with sundried tomato and onion, mixed lettuce leaves
Meal 4 Chicken breast, mixed vegetables, 400ml milk
PWO Tspoon creatine with water, protein shake with 1-2 scoops WPI and 400ml milk
Meal 5 Steak, mixed vegetables
Are you doing any cardio? How much do you weigh?
No cardio needed, if you want to put on size that is. You sound fairly active all ready.