Just a quick reply pal as ive got to scoot, 6 hours sleep isnt enough, your body will be very stressed if your training hard and drug free. Diet needs way more protein. Eggs are your best friend, your body doesnt need to break the food down to get the protein.
This is me bear in mind im not looking to bulk, just tick over. When bulking Id eat more eggs and a mass gainer shake and more carbs through the day.
Meal1 4 eggs at least on a oat cake or two rounds of whole meal.
Meal2 Bodybuildingwarehouse protein shake. (Bodybuilding Warehouse All-In-One Performance Complete - 5kg)
Meal3 Massive chicken breast, wholemeal rice, veg
Meal4, Half a chicken breast on a pitta (this is pre gym snack taken an hour before)
After gym (Custom recovery shake)
Meal5 Same as 3 or sometimes steak
Meal6 Bedtime slow release shake.