Thank you all for taking the time to respond.
I'm 65KG,5’8 & have 5% body fat.I’m not lactose intolerant,I don’t have an intolerance to any foods,I have a psychical problem which is medically diagnosed Irritable Bowel Syndrome.6 months ago I could eat whatever I wanted,as much as I wanted but I cannot do this anymore.There is no cure for IBS so I have to deal with it.Lactose is a trigger for my IBS, overeating/force feeding does not help either.I find that when I eat allot of rice I get sick but this could be because of the butter I use to make rice.I plan on buying a steamer & cooking the rice that way to see if that helps.This is what I am eating now.
6AM
1/2 cup oats w/ honey & raisins (1/2 a cup is all I can keep down)
500ml soy milk (14g protein)
1 banana
8AM
100g tuna (18g protein)
white rice
10AM
Handful of peanuts & walnuts
500ml Soy milk (14g protein)
12PM (pre workout)
Chicken breast (30g protein)
2 cups pasta
Pineapple juice
2PM workout
3PM
Chicken breast (30g)
white rice
1 Banana
5PM
Fish (18g protein)
vegetables & rice
1 apple
I cannot eat after this time as I will have heartburn/reflux all night.
I don’t use any stimulants.No alcohol,no drugs....All my mates use gear, smoke weed,snort coke & they have no medical complications yet I have IBS....Work that one out.
I know how to train in the gym but I really don’t have a clue about diet so please give me as much feedback as possible.
Cheers.