I am a sixteen year old female and have been lifting weights all summer long. I have gain some muscle, but I want to gain more and I don’t know if I am eating right. I have weight issue in the past and I mean I was life risking thin. I want to gain muscle, and get my body fat down to 12% to 7% (I think that is the right percentage for females.) So I am going to give you my eating plan and for bodybuilders or health professionals out there, please help me.
\

Non-Workout Days
Breakfast: 1/4 cup Oatmeal
2-3 Cups (A Large Bowl) of High Protein, High Fiber Cereal (Kashi Go Lean Original)

Lunch: 3/4 Cup of Egg whites
1-1 1/2 Cups of Cottage Cheese

Snack: 1 Cod Fillet
1 Low Sodium Can of Asparagus

Dinner: 2-2 1/2 Cups of Cottage Cheese
-OR-
100 Calorie Pack of Almonds
1 Cup V8 Juice Low Sodium

Snack: 1 Package of Light Tuna
1 Package of Salmon

Work Out Days

Breakfast: 1/2-1 1/2 Cup of Oatmeal
1 Scoop of Protein Powder
A Medium Glass of Milk

Post-Workout Meal: Two Scoops of Protein Powder
A Glass of Milk

Lunch: 1 Medium to Large Skinless Chicken Breast
1/2 -1 cup of Cottage Cheese

Snack: 3 Chicken Tenders
1- 1 1/2 Cups of Cottage Cheese

Dinner: 1 Package of TUna
1 Glass of V8 Juice Low Sodium

Snack: Salmon Package
-OR-
100 Calorie Pack Almonds
I don’t measure so the portions are probably off.
If you want a sample diet would be great!