lost weight and muscle and lookin to gain back muscle PLEASE HELP

[magicman]

23 years old
between 145-150 lbs not quite sure
31 inch waist
bf-not sure can see abs when tensed if that helps
lost a lot of weight recently on 1200 cals and intense cardio and have also lost muscle because and have become to small lookin for my liking and cudnt lift due to breaking my wrist.
Any way i have been lifting 3 days per week every other day in the gym for the last 5 weeks and have slowly been trying to get my cals up but i no im still not eating enougth due to low apetite
Heres my daily diet
7.00-bowl of oatmeal with semi skim milk,cod liver oil,multivitamin
and sometimes 3 weatabix
10.00-1 brwn pitta,3 boiled eggs
1.00,tinned tuna,boiled egg,bananna,apple,1 slice brwn bread
4.00-lift weights 60 mins
cardio 15 mins on treadmill
pwo-1 scoop whey(holland & barret low carbs and sugar,17.9g protien)mix wid water
6.00-brown rice,salmon steak,mixed veggies
drink 3 litres of water per day
i only eat clean foods well part from the odd few beers at the wkend lol
the 6 oclock meal changes every night i also eat white fish,chicken,potatoes,beef,wholeweat pasta,egg whites etc
please can someone give me some usefull feedback so that i can see if im wasting my time or not i want to keep my bodyfat as low as possible so i dnt want to gain fat but i also no my metabolism is probably slowed down now
any guidance would be hugely appreciated thanks

[Dave W]

Hi magic man and welcome try this

Meal 1 100 grams oats 6 egg whites ,1 peice of wholemeal toast with peanut butter
Meal2 150 grams chicken 100 grams rice small tin of pineapples
Meal 3 250 grams lean mince 100 grams rice
Meal 4 30 mins before training 50 grams oats 1 bananna
Meal 5 Pwo 60 grams protein 80 grams vitargo
Meal 6 Either Chicken/steak 250 grams pototoes and veg
Meal 7 8 Egg white omlette with 2 yolks and weight watchers cheese.

Your metabloism mite have slowed down becouse of the lack of calories and not eating after 6 which means you are going 13 hours withiut food!!!!

If your body fat increases just up your cardio or cardio first thing in morning before meal 1

Dave

[magicman]

cheers mate defo gonna give that diet ago im willing to try anything to get more muscle definition

[Dave W]

Post up your training routine so we can have a look see if it can be improved

Dave

[Fostejam]

Wow, the mod just wrote up a meal plan.... I think I'm going to like it here. :)